3xsquat snacth lattiasta
etsi päivän 3RM

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4x3 snatch grip deadlift (3s pause knee level)

100-110% OF 1RM SNATCH

Hatch week 2 day 1

For time

3 rounds of:
2 x 7.62m DB walking lunges (hang position)
20 Toes-to-bars
40 Double-unders
+
2 rounds of:
2 x 7.62m DB walking lunges (rack position)
15 Wall-facing handstand push-ups
30 Single-under crossovers
+
2 x 7.62m DB walking lunges (overhead position)
10 Ring muscle-ups
20 Double-under crossovers

Time cap. 20:00

♀ 2 x 15 kg
♂ 2 x 22.5 kg

Overview. A more challenging variation on the theme of 2023 AGOQ Event #1. This is a kind of workout where it’s easy to lose focus and fall off your pace without realising. You want to keep pushing on the lunges all the way through, then chip away at the gymnastics and be precise on the rope. The final part will be the biggest limiter movement wise for most athletes ( = it’s a good opportunity to push for those who have capacity in the movements). Also note that grip fatigue will accumulate in this piece so shake off your arms when you can and don’t squeeze the DBs harder than you have to.
Pacing. Steady push from the start. If you know you’ll need to break the gymnastics, break them a bit earlier than you think. It’s easy to lose time in transitions here without realising, so aim to always get to work.

Single crossover → Double-under
Double crossover → Single crossover
Wall-facing HSPU → Strict HSPU → Kipping HSPU
Ring muscle-up → Bar muscle-up → Seated ring muscle-ups

5 sets of
Min 1 & 2 : Amrap of
4 Syncro Single DB devil’s press
6 Syncro Single DB thruster
8 atomic sit up with DB 4/4 (partner secures feet)
Min 3 : rest

REST 2 mins

5 sets of
Min 1 & 2 : Amrap of
20 Double under each (same time)
10 Partner clapping push up alt.
5 Syncro Pull up

Min 3 : rest

Pick up each AMRAP where You left off !

🧸🧩♟️🎈

A,
"Triple 3"
For time:
Row, 3000 m
300 Double Unders
Run, 3 mi

Goal- Sub 40 minutes

B,
Every 1 min for 10 mins do:
8 Strict Handstand Push-ups
20 Hollow Rocks

C,
3 rounds for quality of:
12x 3 Way Shoulder Raises, pick load (sideways, 45 degree, front )
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

Alternate B1/B2

B1. Strict press, Rest 1:00-2:00 before B2
Build to heavy 4 (H4) @ RPE 9 (84-88%)

B2. Strict chin up, Rest 2:00 before B1
Build to heavy 4 (H4) @ RPE 9 (84-88%)