15’ AMRAP

15 Hang squat Snatch 40/30

30 KB Swing 24/16 16/12

Takakyykky 10x3@70%

Tempaus polvelta, pukit 2x3@70%, 3x3@75%

Te-veto, 5cm korokkeet 2x3@90%, 2x3@95%

Snatch balance + valakyykky 2x(2+1)@65%, 2x(2+1)@70% (vala%)

• For Time:
BB Power Snatch (60/40Kg) 10 reps
BB Power Snatch (50/35Kg) 20 reps
BB Power Snatch (40/30Kg) 30 reps

• 5 Min E1/2MOM of:
BB Squat Snatch 1 rep
85-90% of today Heavy 1 rep
Ogni 0:30 x 10 sets
Le percentuali sono riferite alla singola pesante di Hang Squat Snatch precedente.

• 1-…-1 of:
BB Hang Squat Snatch
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep

12 rounds Every minute

Power Snatch + Snatch @75-80 %

5RFT:
500/450 m row
16 rower over burpees
16 thrusters 35/25kg

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick

to vote A or B

"A"

AMRAP 36:00 with a partner:
Buy in:
5k Row
Then with the Remaining time:
30 Alt. DB Snatches @22,5/15kg
60 Wall balls @9/6kg
90 Double Unders

"B"

With a partner:
15:00 AMRAP:
10 Deadlifts @70/47.5kg
10 Box Jumps w. step down @ 61/51cm
10 Wallballs @9/6kg
*One athlete completes a full round at a time
Rest 2:00
15:00 AMRAP:
8 Front Squats @70/47.5kg
8 Box Jump Overs @61/51cm
8 Chest-To-Bar Pull-ups
Rest 2:00

6:00 Recovery Pace:
Easy Jog, Bike, Row

For time:

100 Front Squat for time 50/40

– Every minute 3 DB Devil Press 2x22,5/15