3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-

EMOM x 20

Minutes 1, 2,3: 5 Squat Snatches
Minute 4: REST
Minutes 4, 6, 7: 4 Squat Snatches
Minute 8: REST
Minutes 9, 10, 11: 3 Squat Snatches
Minute 12: REST
Minutes 13, 14, 15: 2 Squat Snatches
Minute 16: REST
Minutes 17, 18, 19: 1 Squat Snatch
Minute 20: DONE!

The flow of this workout is you will complete the prescribed number of snatches on the minute for three minutes. Then there will be an entire REST minute where you can also add weight for the next three minute wave.

We should start at about 50% of our 1RM snatch for the first sets of 5 reps and progressively build so that by the final three minutes we're doing singles at 85-90% of our 1RM.

Warm up
2 rounds
2 min cardio
20 walking lunges
20 hip bridges
20 alt leg v.ups
20 air squats
10+10 single arm push press
5+5 squat strech and 10 scapula rolls

Strenght
Tempo Back Squat 4x4 @3:0:3:0
rest 2-3 min bwn sets and increase weight each round
Push Press 4x8 (light to moderate weight, SHARP lifting ja tavoite saada tasapainoisia teräviä pressejä)
rest 1.5-2 min bwn sets

Accessory Work
3 sets
10+10 landmine twist @5/10kg
10+10 landmine press
20 deadbugs
rest 2 min bwn

2-4rounds:

5 high box jump
30-60s hs hold

Rx`d

For time:
12 rope climb (Scale up 8 legless rope climb)

Scaled

For time:
8 rope climb

3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded W's
5/5 Prone Leg Lifts*
-Rest as Needed b/t Sets-

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

Back squat 5x6 @70-75%

75 Power snatches @35kg/25kg

7 x 4

Toiminnallista ryhmätreeniä 1,5-2h tauoilla.