1RM Drop Snatch

1.
3 rds for time, 2min rest btw rounds:

10 cal Echo bike
10 Burpee box jump over
10 Alt. DB snatch (22,5kg)

2.
5 rds, on every 3 minutes:

15 2xDB Deadlift
10 2xDB Squat clean
5 2xDB Thruster

3.
Core

Front squat 5-4-3-3/ rest as needed
Go heavy!

A: Back squat 5-5-5-5-5-10
B: Clean pull 3-3-2-2-2
C: Leg extensions 2set
D: Leg Adductor 2set
E: Standing SL hamstring curls 2set

ennen nosto päivää pe/la 9.-10.7
Kehonpaino jumppaa (vatsaa/selkää) ja kevyttä tankojumppaa esim. lämpöjen keppijumppaliikkeitä

• Rest 1min btw sets

3 rounds:
500m Row
400m Run

Then

2:00 ON / 1:00 OFF:
Accumulate 100cal Assault Bike

Then

1k Row
800m Run

3:00 clock
200m run
AMRAP
12 front squats 95/65
12 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
9 front squats 115/75
9 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
6 front squats 125/85
6 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
3 front squats 135/95
3 bar facing burpees

Rest 2:00

3:00 clock
200m run
AMRAP
1 front squat 155/105
1 bar facing burpee

Upper-back Triset: 3 x 8-10. Rest 60s.
+
- Shoulder ER Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

21cal C2 bike
15 wallball 20/14lbs
9 GHD situp
6 pullup
3 power clean (heavy’ish)
1 rope climb

~4min rounds