snatch complex e90s x9

4 x 1 hang snatch below knee + 1 snatch
5x 1 snatch

Lattiapenkkipunnerrus 10,8,6 jätä 1-2 toistoa varaa

Nousevat painot, 2 min tauot

Metcon (time)
9-6-3 reps for time of:
Thrusters
Pull-ups
Rest 2min

12-9-6 reps for time of:
Thrusters
Pull-ups

Accessory:

3 Rounds for quality & min rest:
50 Air squats with 20/14lb medicine ball in carry
40 Weighted hip extensions on GHD, 20/14lb ball
10-15 Strict pull-ups on rope

Extra:
Spend 10-20 min stretching/rolling!

Metcon (time)

For time:
Bike 4000m
Row 2000m
Run 1600m

Timecap: 30 minutes

Accessory:

Strict toes to bar/Toes thru rings, 4 x 6-10
4-6 sets of 60m 1-arm farmers walk - heavy (2-3 sets/hand)

Metcon (reps)
AMRAP in 15 minutes of:
12 HR Push-ups
9 Plate GTOH 20/15kg
6 Strict pull-ups

*Go unbroken on each set.

Accessory:
4-5 Rounds of
25 Banded pull downs
25 Banded bicep curl
25 Banded pull apart

5x3 Chin Ups

15min

3-5 leuanveto
7-10 etunojapunnerrus
12-15 puolilinkkari

20 min on the minute:
Broad Jump 2 x 10m
Push Jerk x 6-12 reps @ 50% of max overhead (from floor)
Front Squat x 4-10 @ 75% (from rack)
Strict HSPU x 2-6 (add deficit if required, pike scale reps up to 6-12)
1 min rest

Record weights, reps and other details.

20min

4-6 varpaat tankoon
8 paholaisen punnerrus
10 1-kp thruster
20 cal laite

5k run or row for time. This will be a good pace maker for following workouts. :)