High hang snatch primer
3 x 3 - empty barbell

Snatch pulls to target
4 x 3 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 1 @ 80% of 1RM snatch

Overhead squat
5 x 2 @ 85% of 1RM snatch

Accessories
DB bent over row 3 x 8 (each side) @ 8RPE
DB lateral raises 3 x 10 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE

500 Cal for time

2:00 Child Pose
2:00 Shoulder to Floor ( 1:00 each )
2:00 Wrist Stretch
2:00 Kneeling front rack stretch
2:00 Down Dog
2:00 Couch Stretch ( each )
2:00 Pigeon ( each )
2:00 Spiderman Hold ( each )

Voima
E3MOM, 3 rounds
push press x8

WOD
16min EMOM
1.min 8-14 WB
2.min 2-4 rope climb lattiasta
3.min max up down
4.min rest

3 rounds of:
10 Single leg T2B
14 Side to side MB slams
18 Mountain climbers
22 Cross crunches
Rest

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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SNATCH eyes closed
5x2@kevyt pal 2min

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NINJA SNATCH
5x2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min

Legs/Abs

Warm Up - 3 Sets
1:00 Superman Hold
20 Bird Dog
10/10 Single Leg RDL

Superset #1
A1 Deadlift - 12-10-8-6 (Work up heavy 6)
A2 Abwheel - 8-10

Superset #2 - 4 sets
B1 Leg Press Machine - 12
B2 Calf Lift - 15/15

Superset #3 - 3 Sets
C1 Leg Extension Machine - 15
C2 Hamstring Curl Machine - 15

FINISHER - AMRAP 10’
10 Box Jumps
15 Kettlebell Swings @24kg

3 rounds for quality of:
8/8 Single Leg Tempo Box Step Downs
Max Copenhagen Plank L+R
- Rest 1-2min btw rounds

5x3

Metcon (time)

With partner, 3 rounds for time of:
15m Sprint
250/200m row
6+6 1-Arm DB thrusters 15/10kg
15m Sprint
*You go, I go.

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Kerro mitä painoa käytit ja miltä harjoitus tuntui? 😊