Snatch Deadlift
4x3 (95%)

15 Thrusters
12 Pull-ups
9 Burpees
6 Rounds

3+3x3 min setti, 2 min väleissä: sprintti 3xedestakas 10x pushpress - 10x linkkari 7x boksi

Focus: Snatch Complex:

Power Snatch + Full Snatch

1st set (3 PS + 3 Snatches) @ 75% 1RM Snatch;

2nd set (2 PS + 2 Snatches) @ 80%;

3rd set (1 PS + 1 Snatch) @ 85%

MetCon: MLK Jr.’s Birthday WOD - 4 RFT:
- 1-00 m Run
- 15 Weighted KB Lunges (L1- 35/25; L2- 55/35; L3- 70/55)
- 19 Med-Ball Sit-Ups (L1/L2- 14/10; L3- 20/14)
- 29 Air Squats

Score: Time

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds
8-12 overhead walking lunge
3-6 strict pull ups
6-8 ghdsu

Power/acc(15)
overhead squat-5x1 w/2 sec pause
bench/strict press-3x10
good mornings-4x6 and ghr

Metcon(15)
21-15-9
pull ups
burpee to two

Metcon-comp(15)
21-15-9
ring dips
wallball 20/14
cal airdyne

Finisher
1 min couch stretch
1 min hip opener
40 oblique crunch

4 Rounds of

45" Ring Pull Ups Strict // Jumping
15" Rest
45" Lateral Jump Over Medball
15" Rest
45" Push Ups Hand Release
15" Rest
45" Superman Hold
15" Rest

3 Hang Power Cleans
6 Ring Dips
9 Box Jumps
AMRAP in 12 Minutes

50 Corebag Lunges - 15kg
40 Butterfly Sit Ups - 15kg
30 Full Burpees
20 Floor Chest Press - 20kg
10 Olympic Deadlifts - 100kg

Repeat 4 times

Focus: Power Clean

3 x 2 @ 75% of 1RM PC

MetCon:

12 min AMRAP:

1 Rope Climb (L1- 8 ring rows; L2- 4 rope pull-ups; L3- rope climb; Rx+ legless)

8 Power Cleans

8 Push Presses

8 Thrusters

[L1- 75/55; L2- 95/75; L3-115/95]

 

Score: Weight / Rounds + Reps

5 Rounds

• 20" L-Hold
• 20" Hollow Position
• 20" Arch Position

then

3 Rounds for Quality

• 5 Pullups
• 5 Chest to Bar
• 5 Toes to Bar

then

4 RFT

• 15 Wallballs
• 15 BoxJumpOver