For Load:
Every 2:30 x 4
2 Snatch Balance + 3 Snatch Grip Push Press
- Starting @80% of 1RM Snatch. Increase load each round.
- Build to successful complex for the day.

7 Sets Of Snatch
Set 1: 2 @75%
Set 2: 3 @85%
Set 3: 1 @90%
Set 4: 1 @90%
Set 5: 1 @95%
Set 6: 1 @95%
Set 7: 2 @80%
- Rest 2-3 min btw sets.

Tabata 20s ON / 10s OFF:
3 Rounds
Line Hops
Shoulder Taps (Plank Position)
Air Squats
Push-ups

Then
Snatch Warm Up w/ Stick
10 Pass Throughs
10 Snatch Grip Push Press
10 Snatch Balance
10 OHS

Alkulämmittely ja mobility

Leuanvedot

Wod:
10min amrap
2 seinäkävelyä
5+5 askelkyykkyä
5 leukaa

Core

Loppuvenyttelyt

Juoksevalla kellolla
A 0:00-07:00
Amrap7
3-6-9…
Thruster 42,5/30
Leuanveto

*ensimmäisellä kierroksella molempia liikkeitä kolme toistoa, seuraavalla 6 jne.

07:00-10:00
Lepo

B 10:00-20:00
Etsi päivän maksimi sarjaan
1 rinnalleveto + 1 etukyykky + 1 ylöstyöntö

C 20:00
Aikaa vastaan
4 kierrosta:
15 cal soutu
12 burpee soutulaitteen yli
9 kahvakuulaheilautus @24/16kg

E2M for 18min
1: Seated SA DB press x8-10/arm
2: Goblet Peterson squats x6-8/leg
3: Strict pull ups xMax unbroken
+
6rft
12 alternating FC reverse lunges
10 Burpees
8 TTB

A)
Push-ups on Kettlebells
4 x submax. 2-3 reps shy of failure. Rest 60s.

B)
Elbow Out Landmine Row
4 x 10-12. Rest 60s.

C)
DB Forearm Plank Rotation
4 x 10 ea. Rest 60s.

WOD
4 rounds for time
21/18 Calorie Row
15 Hang Power Cleans @52.5/35kg
12 Push Jerk @52.5/35kg
9 Burpee Box Jumps w. step down @ 61/51cm

Goal: Sub 5 minute rounds taking strategic breaks so you can beat the cap.
Rx+: 60/42.5kg
Timecap: 20 mins

8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups

Paused bench press 1RM

3 min on, 1 min off for 9 rounds:

A. 10 cal run, 15 air squats
B. 15/12 cal row, 10 push presses 25/15 kg
C. 10/8 cal ski, 8 med ball cleans 9/6 kg

Rotate stations for total 3 rounds per each stations.