at the gym version


1.
Snatches

3 x 2 muscle snatches + snatch balance

3 x 2 power snatch + snatch balance

3 x 2 squat snatches + snatch balance

*Technique work with easyish weights. You should be able to climb up a bit from the first complex towards the last. Rest about 2 minutes between sets.

2.
Conditioning
”Nancy”
5 rounds for time
400m run
15 Overhead squat (42,5kg/30kg)

OBS! You can enter your Nancy through this link

https://www.wodconnect.com/workouts/nancy

OR

Anywhere version

1.
PVC or broomstick snatch technique

3 x 5 Muscle snatch (On to toes)
3 x 5 Snatch Drop
3 x 5 Power Snatch with 3 sec pause on the catch
3 x 5 Snatch Balance
3 x 5 High Hang Squat Snatch with 3 sec pause on the catch

2.
Strength
EMOM15
1. 10 Back Flies
2. 5-10 Single arm OHS (Right hand)
3. 10 Front Raises
4. 5-10 Single arm OHS (Left hand)
5. 10 Lateral Raises

3.
Condtitioning
”Nancyish”
5 rounds for time
400m run
15 Odd object OHS

*You can do ohs with object in one arm but you need to change the arm every round.

Snatches

Back Flies

Front Raises

Lateral Raises

"Kalsu"

For time:

100 thrusters 60/42,5kg
*OTM 5 burpees. Star at burpees

TC 30

previous 25.3.2019

max repetition pull-ups

Shoulder Press
5 @ 40%
5 @ 50%
5 @ 60%

Front Squat (no shoes) 4x 5 reps @50-60% 1RM
-tempo 2-3 sec down ang no shoes

-rest 90 sec between.

Back squat, 6 x 3, 70 %.

A) Bike
B) Row
C) Box Jump
D) Man maker

20 Min AMRAP; teams of 4
200 CAL Row + 200 T2B ( 2 rowing and 2 doing T2B) 100 Cal each machine. YGIG
100 synchro squats (20kg plate, 15kg, 10kg & 5kg
100 synchro Burpee on and over the plate ( Burpee, Plate and over)

10min

6 varpaat tankoon
6 etunojapunnerrus
6 käsipainotempaus

Every 90sec for 10 rounds: Power Clean + Push Jerk

Use AHAFA weights, this doesn`t have to be across. Scale if needed.