Power snatch emom

3-3-3-3-3-2-2-2-2-2-1-1-1-1-1

Rest 1 min between rep sets

Team of three.
3 rounds.

60 cal bike
120 DU
60 DB squat snatch
120 Abmat sit-ups
60 chin-ups
120 wallball

Mobility

For time
6 rds
10 ring dip
6+6 hang kettlebell snatch 24kg
50 double under

5 rds amrap
2'30 on 2'30"off
21-18-15-12-9
Cal row
Max effort wall ball 9kg fino alla fine del rds
Result= n. Wall ball

For time
21 15 9
Ttb
20 box jump over dopo ogni serie

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 105 min
Upper body strength x 2
Squat - 1190 kg

Gymnastics
MU - 50
BMU - 30
BFLY - 40
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Front squat
6x3x85 %
- New set every 2 min
- 66 kg (% from 1RM 77.5 kg)

B. 3 rounds as supersets:
5 Strict pull up - 5 kg
10 Double KB push press - 10 kg
60 s. Double KB OH hold - 60 s., 60 s., 40+20 s.
- Rest 2 minutes between rounds

3.Metcon
AMRAP15 in teams of 2 - you go I go - changed for 1 athlete:
300 m Run (no medball)
30 Hang power clean 45 kg - 40 kg
30 Box jump overs
Reps: 4 rounds + 30 m run

-Rest 3min between sets
-Pulse 140-160bpm