Warm Up
Crossover Symmetry Activation
-Then-
3 Rounds:
1:30 Machine
50' Banded Lateral Side Step (Each Way)
15 Banded Air Squats
10 PVC Pass Throughs
-Then-
Modified Burgener Warm Up
Snatch
5 x Snatch Grip DL
5 x High Elbows
5 x Muscle Snatch
5 x Snatch Grip Push Press (behind the neck)
5 x Squat Snatch

Squirtle
For Time:
5 Rope Climb
20 Squat Snatch (135lb/95lb)
5 Rope Climb
15 Squat Snatch (155lb/105lb)
5 Rope Climb
10 Squat Snatch (185lb/125lb)
5 Rope Climb

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time:13-15 minutes

Time Cap: 17 minutes

STIMULUS
We want to work on moving the moderate snatch weight while fatigued even in squat positions
WORKOUT STRATEGY & FLOW
Rope Climb: Aim to hit a rep consistently every 20-25 seconds. Use as much core to get up the rope quickly

Squat snatch: Each weight should be singles that you can move with minimal rest. The first weight should not be over 60% 1RM and last weight not over 75% 1 RM

SCALING
The Scaling aim is to use weights relative to the percentages of your 1 RM and stay moving on rope climbs

Scale to finish near the target score:
3 Rope Climb
20 Squat Snatch (115lb/80lb)
3 Rope Climb
15 Squat Snatch (135lb/95lb)
3 Rope Climb
10 Squat Snatch (155lb/105lb)
3 Rope Climb

15' E3MOM:
3 Hang Power Snatch
Build to a Heavy Set

Power Cleans
10@60/42kg
10@70/50kg
10@80/56kg
10@90/63kg
Max@100/70kg

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Push-ups

Sit-ups

2km SkiErg for time.

For time

Run 800m
50 Pushups
100 Sit-ups
150 Squats
Run 800m

5 rounds for time of:

• 30-cal. row
• 30 GHD sit-ups
  

For time: (toistot 3 hengelle, toistot voi jakaa miten haluaa)

ratakierros
49 c&j
ratakierros
49 power snatch
ratakierros
49 thruster
ratakierros

For quality 15 minutes:
200m run
15 t2b/leg raises
200m run
10 c2b/pull up
200m run
10 side squat

Puijon portaat.

Aikaa vastaan:

6 x ylös & alas, alhaalla 2 minuutin lepo.

Kello pysähtyy kun olet kuudennen kerran ylhäällä.