SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Power Snatch + 1 Overhead Squat

Keep this complex relatively light today (70-80% of Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 3 of 8

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5 Rounds for Time:
10 Front Squats 115/75
30 Double-Unders

The barbell comes off the floor and should be light for you, unbroken on the fast end. Scale the Dubs to 3x Singles or 1/2 attempts as needed.

Post time and Rx to comments.

6 kierrosta aikaa vastaan:

• 10cal cardio-härveli
• 5 rinnalleveto ja työntö (N 42,5kg / M 60kg)
• 10cal cardio-härveli
• 5 tempaus

Vapaa valintainen cardio-härveli (SkiErg/AssaultBike/BikeErg/WattBike/C2-soutulaite). Rivet ja tempaukset voi vetää raakana. Kommenttiin käyttämäsi cardio-härveli.

Morning: 30 min
1.5 min walk, 1 min run
Avg HR 118

Afternoon: 90 min
1.Jacked gymnastics
A. Shoulder Prehab
LYTP Progressive - Session 1
3 rounds:
- 20 reps Y
- 20 reps T
- 20 reps L
- 20 reps P
- 60s rest

B. Strict HSPU (with Progressions) (1 x max set)
- Option 2: Box Assisted Parallette HSPU (24 inch box) > 4 reps, not deep enough?
- Option 3: Box Assisted HSPU (24 inch box) > 16 reps

C. Strict Toes-to-Bar (1 x max set) > 16 reps

D. Mobility - Back & Shoulder Flexion
2 rounds:
- 60s kneeling thoracic twist hold on each side
- 30-60s passive hang on rings (whatever you can manage unbroken)
- 10 standing pronated shoulder pass-throughs
- 10 standing supinated shoulder pass-throughs
- 30s shoulder flexion pulses with bar
- 60s shoulder flexion hold with bar

2.ATP workout

Morning: 50 min
A. 40 min rowing
NB only
7572 m, 2.38.4 / 500 m
128/140
B. 10 min mobility work

Evening: 90 min
1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 40 min
- Progressions
- Butterfly pull up attempts 20 x 1

2.Jacked gymnastics
A. 3 rounds:
10 palm push-ups
10 wrist extensor push-ups
10 palm push-ups with 90' external rotation:
10 radial / Ulnar push-ups

B. 2 rounds:
- 60s max rep 32 inch box assisted strict HSPU
> scaled to 24 inch box / results: 13 reps, 13 reps
- 2 minutes recovery pace row

AMRAP 15
3-6-9-12-15-18-21......
deadlift 60
bar over burpees
pull ups

BODY ARMOR
5 “Giant Sets”:
5 Strict Pull-Ups
3 Wall Walks
10 Strict Ring Dips

Painot 0, 20, 60, 100, 110 kg.

200 x American KB Swings @ 24/34 kg

• 10 cal assault bike penalty for each drop *

-3 x 5 baby bar MU, jalat lattialla.