Eilinen/

Peruskuntolenkki, hölkkää 40 minuuttiia. Polkupyörällä 60 minuuttia.

Workout Definition

Estimated Total Session Time:
45 Minutes (Warm-Up Included)

Burgener Snatch Warm Up

Chubbs
30 Squat Snatch @135
-Rest til 10:00-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 4 minutes

Time Cap each set: 7 minutes

STIMULUS
Squat Isabel! Go for high intensity and manageable sets that you can push at the end!
WORKOUT STRATEGY & FLOW
Squat snatch: Don’t use over 65% 1 RM
SCALING
The Scaling aim is to finish under the target time and be efficient!

Scale to finish near the target score:
30 Squat Snatch @115/80
Rest til 10:00

The Price is Wrong
10 min EMOM
5 Squat Snatch 135/95

Scoring: Reps

Athletes Notes

*Choose a weight you can keep unbroken with 4-5 reps each minute!
*Don’t use over 65% 1 RM

SCALING
The Scaling aim is to keep reps unbroken

Scale to finish near the target
10 min EMOM
5 Squat Snatch 115/80
OR 4 squat snatch 135/95

3x
50 DU
25 Pull Up
15 HSPU
10 Box over 75cm
5 Squat snatch 70%
4 min Rest

deload 3x5

5 Rounds For Time

15 Overhead squats
400m run

3 rounds for quality
10 pass troughs
8 behind the neck pull ups
5+5 kb side squats
3+3 archer push ups
1 min rest

E2MOM, 5 rounds:
Strict pull-ups 3-6

E2MOM 3rounds:
10 Bench Press (~55-65% of max)

”Annie” For time:
50-40-30-20-10
DU + Sit-Ups

Buy-In:
25 Burpees

Then, 3 Rounds of:
10 Hang Snatches @40/30kg
20 Hand Release Push-Ups
50 Double-Unders

Cash-Out:
25 Burpees

TC:17'

Db lateral rise 4x12

Back squat 5x4