1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

4 liikettä / 4 kierrosta. 20 s on/20s off.

Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

LIIKKEET:
1. punnerrus
2. vatsa
3. kyykky
4. yleisliike

A)

Amrap 12
40 floor press 30kg
25 push presses 30kg

B)

For time:
30 Abmat situps
20 hang power cleans 40kg
30 Abmat situps
15 power cleans 40kg
30 Abmat situps
10 squat cleans 40kg

C)

Amrap 12
12 cal row
12 ring dips
12.burpees

5 rounds of:

200m run
20m heavy farmers walk
200m run
20m d-ball carry

For time

5 Rounds

• 20 Cal Row
• 5 HSPU
• 2 Legless ropeclimbs

Straight into 5 Rounds

• 20 Cal Row
• 5 Strict HSPU
• 2 Ropeclimbs (w. Legs)

Times to beat

Beginner athlete: 37:31
Average athlete: 31:45
Advanced athlete: 26:01
Elite athlete: 20:15
Regional athlete: 17:57

3 Rounds:
10 x Ball Wall
10 x T2B
10 x DB Squats (touch floor)
10 x Box Jumps
10 x Pull Ups
30 x Speed Steps
For quality

For time:
60 Kb swing 32/24kg
14 HSPU
40 KB swing 32/24kg
12 HSPU
20 KB Swing 32/24kg
10 HSPU

• 5-5-5-5 of:
BB Deadlifts
5 @ 9 RPE
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps