Ulkotreenit
Warm up
3 rounds
200m light run
10 lunge steps forward
10 lunge steps backwards
20 mountain climbers
10 dynamic squat strech

Strenght

Jumping air squat 3x30-50 reps
rest 2-3 min bwn set (make the last 10 reps burn your legs)
keep quality and "jumping power makes it harder so control it)

Accessory Work
3 rounds
15-25 american kb swings @16/24kg
8-12 kb/db snatches (R/L)
8-12 Reverse lunges (R/L) 1 kb/db or shoulder carry
rest 2-3 min

Cool down
200m light run
1:00 quad strech (R/L)
10 dynamic squat strech
1:00 pigeon pose (R/L)

Cool down
2:00 light cardio
2:00 couch strech
10 dynamic squat strech
1:00 pigeon pose (R/L)

Open 14.4
60 cal row
50 TTB
40 Wall balls
30 Power clean 61/43kg
20 Ring MU
14min time cap

2xAMRAP 7'
12 Burpee over the Bar
9 Power Snatch @35/25kg

3' Rest

Legless rope climb 6x1

Deadlift 5x5

5 kierrosta aikaa vastaan:

• 20 askelkyykkyhyppy
• 20 askelkyykky
• 20 kyykkyhyppy

2min tauko kierrosten välissä

Pystypunnerrus 3 x 1

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