EMOM 12

minute 1-3 : 4 muscle snatch 30%
minute 4-6 : 4 Power snatch 50%
minute 7-9 : 4 Hang Squat Snatch 60%
minute 10-12 : 4 Squat Snatch 70%

Rusin Triset x 3 Rounds x 10 each. No rest.

Lämmittely:
10 x takakyykky
10 x pystypunnerrus
10 x etukyykky
10 x raakarive riipusta
10 x vauhtipunnerrus
10 x tempausveto
10 x korkea tempausveto
10 x raakatempaus
10 x valakyykky

10 kierrosta, 1:30 välein.

Rinnalleveto + työntö, suoraan käännöstä (samaanvauhtiin)

10x(1+1)@50->

10 kierrosta, 1:30 välein.

Raakatempaus + tempaus

10x(1+1)@50->

Etukyykky, 3 sec. vauhdilla alas

4x4x60-70%

Punkkua ja Kinkkua!

“Castaway”

AMRAP 15

100/80 Air Squats

50 Hang Power snatch 30/20

25/20 Cal Bike / row

5min Row/Airbike nose breathing only

Perfect Stretch video

For time, with a partner: (you go, I go )

4 x Rope Climb

then

50-30-20 reps
Wall Ball @14/20lbs
Toes to Bar
Box Jump Step Down @60/50cm

then

4 x Rope Climbs
Timecap: 40 mins

One person works at a time!

Optional Accessory
CONDITIONING

For time:

30cal Airbike
8 D-Ball/Sandbag Ground to Shoulder
8 D-Ball/Sandbag Squat (front of body)
40m -Ball/Sandbag Carry
 

RPE 4

2-3 rounds:
10m 4-Step Walk video
10m Inchworm
10m Squat Jump
10m Lizard Walk
10 Kipping Swings video

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Thoracic Flow video and 5+5+5 Wall Squat video

Optional Accessory

GYMNASTIC CONDITIONING

EMOM x6

8-15 TTB

RPE 3 to 4