Metcon (time)

Partner Morrison

With partner 100-80-60-40-20 reps for time:

Wallball 20/14lb
Box jump 24/20”
KBS 32/24kg

*Split workload evenly

7x every 3 min
3 hang squat snatch
for load
1-3 kg to 30.7

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–Focus on a strong pull and solid receiving position.
–Build confidence in the key positions ahead of the snatch test on August 12.
–Heavy but technical lifting day.
–Aim to add 1–3 kg from July 30, but only if mechanics are solid.
–Keep the bar close and think "legs first, then explode". A great lift starts with a great pull.
RPE: 8/10
–Lifts should feel heavy but controlled. Leave room for progression in the coming session.
Area of training focus:
Olympic lifting technique and body coordination. Practicing hang squat snatches strengthens the full pull chain, improves speed under the bar, and develops balance and midline control.

Power Snatch

6 x 2 @ 70-90% Drop & Go.

SO 2:00

1 Rive
1 STOH
1 Etukyykky
1 STOH

Work up to heavy sets of the complex
Power Clean + Clean

Easy LINDA in teams of 3:

30-27-24-21-18-15-12-9

Deadlift
Bench press - DB bench press
Power clean

Päättäkää paino liikkeisiin yhdessä, joka haastaa koko porukkaa.

2 hengen tiimeissä: 20-18-16-14-12-10-8-6, yksin 10-9-8-7-6-5-4-3.

Timecap 20 min.

3x3 AMRAP, 2 min rest between:

9 box over burpees
6 front squats 50% FS max
3 bMU/3C2B+3ring dips/3 pull-ups+3 push-ups.

Tavoite saada 2+ kierrosta. Tulos on yhteenlaksetut toistot

Thrusters

5 - 5 - 3 - 3 - 1 - 1 - 1

70 - 80-85 - 90-100% of 3RM

40s ON/ 20s OFF x20.

1. Cardio machine
2. Max air squats

Käytä halutessasi painoliiviä. Tulos on kyykyt laskettuna yhteen.

16min alkavalla minuutilla

1. 3-5 yleisliike tangon yli + 3-5 thruster 35/30/25kg
2. soutu

Pidä soutu maltillisena niin, että pääset hyökkäämään tangolla.