AMRAP 10

10 Push-Ups
20 Sit-Ups
30 Single Unders

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

BikeErg warm-up

5:00 @ easy pace
+
3x
1:00 @ hard/harder/hardest pace
2:00 @ moderate pace
+
3:00 @ easy pace

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3x3 Push press @80% of 3RM

4 rounds of :
2 mins ON/ 1 min OFF
A:
8 alt. Hang dumbell snatch @22,5/15
8 air squat

B:
8 medball clean @9/6kg
8 t2b

C:
8 push up
24 du/ 36 Single under

Rotate between A&B and C!

15:00 Deadlift + Metcon ( 19.10.2024 )
16:00 WodLiiga
17:00 Teens
18:00 EasyWod

10-20min Practice:
2-3m Out & Back HS-walk

Every 2 min x 6 sets:
A. thruster x 5 + rope pull up x 3-6
B. KB deadlift x 8 + ring push up x 6-10

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 70-75%, go every 1:00-2:00

OR

Hang clean + Front squat + Jerk – 6 to 8 x 1+3+1 @ 60+%1RM CnJ, Go every 1:30