Snatch

Snatch Waves
E2MOM X9

Wave 1:

• 3 Squat Snatch @70%
• 2 @75%
• 1 @80%

Wave 2:

• 3 @75%
• 2 @80%
• 1 @85%

Wave 3:

• 3 @75-80%
• 2 @80-85%
• 1 @85-90%

Back Squat

• 1x5 @75-80%
• 1x4 @80-85%
• 1x2 @85-90%
• 2x2 @days heavy

Metcon

EMOM 20

1: 15 Cal Row
2: 8-10 Burpee Box Jump Over
3: 12 Cal Echo
4: 12 American KB Swing @32kg

Bench press 5,5,5,5,2,2,1

Hyrox Engine:

3 x 10min AMRAP / Rest 3min Between:

A)
- 5,10,15,20,25,30... Wall Ball
- 40m KB Farmers Carry (2x24kg)

B)
- 10 Burpee Broad Jump
- 20m Walking Lunge (2x30lbs DB)
- 20 V-Up

C)
- 1min Erg (run, ski,row,bike) (VK)
- 20m Heavy Sled Pull/Push (Alternate each round)

Optional Accessory

A) 3-4x

• 10-15 Lu Raise (2x Plate)
• 15-20 Ring Push Up

*Rest as needed

B) 3-4x

• 1 Set of Banded Pull Up (Vihree kumppari)
• 10-15 KB Front Raise

*Rest as needed

24 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely 12min
2min ergo
5+5 boksille nousu
10 "plate hop" eli hyppelyt levypainon päälle
15 kahvakuulaheilautus pään päälle

Harjoitus (Syke 60–75%/HR max ja 75–85%/HR max)
6x4min, 1min lepo
A) ergo
B) 5 boksihyppy, 10 kahvakuulaheilautus, 20 DU/SU

Harjoituksessa vuorottelevat ergometrilla tehtävä osio ja AMRAP-osio. Tee ergo-osio kevyemmin ja palauttavammin, kun taas AMRAP-osiossa syke saa nousta.

6 Rounds For Good Health:

10 Box Jump Overs 60/50cm
10 Pull Ups
10 KB Swing 24/16kg
10 Walking Lunges
10 Toes To Bar
10 Push Ups
10 Back Extensions
10 Wallball 20/14lbs
10 Burpees
10 Cal Ski Erg

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

For time:
21-15-9
Row cals
Burpee over rower

10-20min Easy bike + mobbailut

ENGINE

EMOM 10:

1: 14 Cal Row
2: 11 Cal Echo

-Rest 2min-

EMOM 10:

1: 10 Burpee Box Jump Over
2: 12 American KB Swing @24kg

-Rest 2min-

EMOM 20:

1: 14 Cal Row
2: 10 Burpee Box Jump Over
3: 11 Cal Echo
4: 12 American KB Swing @24kg

Back squat pyramid 6,4,2,2,4,6

Shoulder press 3,3,3,2,1