Snatch

A) E90SEC X5

• 1 Snatch Pull + 2 Hang Power Snatch @70-80%

B) E90SEC X5

• 2 Power Snatch (Drop and Go)

Start @75% and build up

C) Barbell Conditioning

5x30s on/30s Off:

AMRAP: Power Snatch @42.5kg

Back Squat

• 1x3 @70%
• 1x3 @75-80%
• Max Reps @85% (1 RIR. Älä kuole sinne alle)

Optional Metcon

AMRAP 9

• 10-15-20-25 etc. GHD Sit Up
• 15 WB
• 45 DU

Accessory

A) 4 Sets Of:

• 8/8 Double DB Bulgarian Split Squat

-rest 90s-

• 10 Barbell Bent Over Row

-rest 90s-

B) 4 Sets Of:

• 10-15 Slider Hamstring Drag

-rest 90s-

• 10-15 DB Preacher Curl

EMOM 9
40sec on/ 20sec off
weighted wall sit
glute bridges
max rep DB romanian DL

Partner WOD (YGIG)

0:00 - 10:00 (AMRAP)
-20 DB Deadlift @2x22,5/15
-20 DB Renegade Rows @22,5kg/15kg
-20 Calorie Bike / Row / Ski

10:00-12:00 Rest

12:00 - 22:00 (AMRAP)
20 Plate GTOH @15/10
20 Plate OH Walking Lunges
20 Calorie Bike / Row / Ski

22:00-24:00 Rest

24:00-34:00 (AMRAP)
-20 Jumping Squat
-20 HR Push Up
-20 Hollow Rocks

Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Squat clean 1RM

3 sets:
10 DB Lateral Raises
10 Seated DB Rear Delt Flies
10 Incline DB Rows
- Rest as needed

For time

• Run 400 meters
• Max-rep strict pull-ups

LÄMMITTELY
Hartiarenkaan aktivointi vk

Hallinta & voima hartiarengas
2 kierrosta
1. Ristikkäinen tuulimylly kp
2. Rengassoutu
3. Lankussa kierrot ja käden kurotus kohti kattoa
4. Olkapään aukikierto vk
5. Viparit + käännöt

AMRAP 8min
8 cal laite
8 maastaveto kk
8 lankussa kuulan siirto

AMRAP 8min
8 tempaus lp
8 kulmasoutu kpt
8 lankussa käsillä alas-ylös

Bike

3:00 Easy
1:00 Target
2:00 Easy
1:00 Under Target

A: 30 box jumps, you go I go
B: Bench press 5-3-1+
C: WPU 5-3-1+amrap @BW
D: Incline DB bench press 3set
E: OH cable triceps extensions 1xMax
F1: Leg extensions 2x10
F2: Back extensions 2x15
F3: DB shoulder flys 2x10