(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
“BB 3-Position Snatch”
BB High Power Snatch + Parallel Power Snatch + Squat Snatch
Parti @ 62.5% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+1+1) pesante
(Heavy) ma ben gestibile e che rispetti tutti i parametri indicati.
La prima rep è un Power Snatch con ricezione alta, le seconda rep un Power Snatch al parallelo o
appena sopra e la terza rep è uno Squat Snatch completo.

• Interval of:
3 Interval of:
Assault Bike 1000 m @ max effort
1:1 rest each interval
3 Interval of:
Assault Bike 500 m @ max effort
1:1 rest each interval
3 Interval of:
Assault Bike 250 m @ max effort
1:1 rest each interval

5 Rounds For time:

400m Run
30 Box Jumps 24/20"
30 Wallball 20/14p

TC 30

• Run at pace that allows you to excel on the indoor movements. Only put the foot on the gas pedal if you are confident you can get right to work on box jumps that follow.

• Find Steady, consistent pace on the box jumps.

• Break the balls in way that will allow you to rest as little time between set as possible.

3 Sets:

12 - 20 Strict Handstand Push Ups

Rest 1 minute btw sets.

• Number of reps completed does not need to be the same for each set.

• If needed use 1-2 Abmats in order 12+ unbroken

AMRAP 6 at a slow pace with a light KB:
3 each Front Rack Shin Box Hip Lift
3 each KB Halos
1 each KB Arm Bar
- Goal: Connect your movement with your breath and move with intention
+
Band Paloff Press
3 x 10 each. Rest 60s

4x3 @73-80

VOIMA 3/9

Weighted pull up

Every 3min x4
6 (weighted) pull up

VOIMA 3/9

Floor press

Every 3min x4
6 floor press

AMRAP 6
6 double db box step overs @2x22/1kg
6 double db hang clean & jerk @2x22/14kg

-rest 90s

AMRAP 6
6 burpee box jump overs
6 db thruster @2x22/14kg

VOIMA 4/9

Deadlift

every 2minx4
4 deadlift