Snatch 10x3

Wod
Amrap 20’
In teams of 2 (relay style )
3 double KB push jerk
3 double KB front squat
3 double KB swing
Partner A completes a full round then switch

Afterparty
5 rounds
20 russian twist
20 Plank with alt. KB taps
30” rest between rounds

• Run 400m

• 2x
  8 Box steps
  8 Ring Row
  8 Push up

• Run 200m

• 2x
  6 Deadlift
  6 Front squat
  6 Shoulder press
  6 Front rack Reverse lunge

• Mobility...

• Work on Tng Power clean

Every 2.30min x 6

3 Power snatch @ 60-70%
10 T2B
12 DB box step over @22,5/15kg

Rest day - what did you do?

AMRAP 2 x 3

12 Chest To Bar
12/9 Cal Echo bike
Max reps. Thrusters 42,5/30kg

Rest 1:00

Back Squat

3 x 2 x 80%
1 x 2 x 85%

SO 3:00

Warm Up

Row 4 minutes
20 Box Step Ups
Echo Bike 25/20 Cal
10 Strict Pull Ups
15 Push Ups
15 GHDSU
15 GHD Hip extension
25/20 cal Echo bike

1.6 km Run / 2km Row / 4km Bike
60 Alternating Pistols
50 Chest To Bar Pull-ups
40 Burpee over Bar (Facing)
30 Power Snatches (60 / 40 kg)

(Time cap: 35min.)

LÄMMITTELY
Lonkan liikelaajuuksien avaus
Koko kehon avaus ja lämmittely
Pakaran aktivointi kuminauhalla

TREENI

Amrap 8
1. Askelkyykky sivulle x8/jalka
2. Roikunta (oma max.)
3. Pallof punnerrus x8/puoli

Amrap 8
1. Bulgarialainen askelkyykky x8/jalka
2. Pallon heitto maahan x8
3. Kulmasoutu kp x8/käsi

Amrap 8
1. Askelkyykky eteen ja taakse x8/jalka
2. Supermies x8/puoli
3. Lantionnosto x8