SNATCH

3-2-1-2-3 reps of: (75/80/85/80/75%)
Touch And Go snatch
every 2min

Maastaveto 4x1x85%

Suorinjaloin mave 4x6

SitUps 3x15

ReverseHyper 3x15

Hauiskääntö 3x15

Kyykky 4x1x85%

Penkki 4x1x85%

Etukyykky 4x6

Kapea penkki 3x6

3 Sets of 5 Push Press + 1 Overhead Squat @ 60 - 65%

2-3rounds

10-16 GHD hip extension
6+6 box step up/ box pistol

5 Sets Of

1 Hang High Pull + Power Snatch @ 68 - 73%

4 sets of 3 @ Light weights

• 3 sec. pause on bottom

Every 2 minutes until 150 reps :

18/14 Calories Row
Max Wallballs 20/14p

• Well spending between 1:00 and 1:30 rowing and between 30s - 1:00 on the ball each round. An unbroken minute of wall balls can get up to 30 reps. Let's use this as a baseline to understand how to approach each time we pick up the ball.

• Think of number goal of reps you'd like to complete within each window to help keep you focused and on track. Somewhere between 10-20 reps is a solid place to be.

• Our Row pace should be something that allows us to immediately pick up the ball at every 2:00 mark.

( 15 - 20 )

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
+
- 3-Way Banded Shoulder/Lat Stretch
- 3 breaths each position (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Soulder Press

8-6-4-2-4-6-8

Go Every 2:30