Snatch pull on riser 3x4

10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete the round of 14.

Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.
Bench Press weights in the results.

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
5 Scapular pull-ups
8 Scapula push-ups
8 V-ups

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

EMOM 40

1: 45s Erg (Z2)
2: 12 C2B + 20-30 Heavy/Drag Rope DU
3: 5-8 SB Clean
4: 15m HSW
5: Rest

Snatch ladder

Every 1:20 x 9:
1 snatch

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

-kipping pull up/ C2B
-strict handstand push up

3-4x 2+2+2
Tempausveto
Tempaus taskuilta
Valakyykky

4-5x 1+1
Tempausveto
Tempaus taskuilta

4-5x 2
Tempaus

for time with a partner

400m Run
600m Burpee Broad jump
400m Run
600m Lunge Walk
400m Run
150 Push-ups
400 Run
150 Air Squat
400m Run
600m Suitcase Carry 2x20kg KB
400m Run

*Both run
*Share the work as desired

Cap. 90min