Frontsquat 6 RM

Skill: Squat snatch - focusing on set up and first pull , progressing to whole movement.

Wod: 10 min Emom
4 snatch Mins 1-3
2 snatch Mins 4-6
1 snatch Mins 7-10

Wod Aims: Must he squat snatch, aim to build weight as reps decrease and finish as heavy as possible.

A: 10 Box Jump 60/50 cm, B: 5 HSPU, 5 deadlift 80/60 kg.

A: 5 tng power snatch, choose a weight that allows you to go unbroken and tng without feeling tired afterwards. B: 5 C2B + 5 bar facing burpees

2 rounds of:
- 45 Cal Row
- 30 Dumbbell Deadlift 50/35
- 15 push-ups/strict HSPU
- Rest 2:00

15-12-9, clean & Jerk unbroken, max loads. 5 min timecap.

AM: 60 min
Warm up for 10 min
1.Conditioning
A. Every minute on the minute for 30 minutes:
1) Bike @ 85% effort
2) Max reps Box jump overs - 24"
3) Rest
- Aim for consistency!
Bike meters: 430, - , 370, 370, 370, 270
Row cal: 15 15 15 15
BJO: 17 23 23 23 23 23 23 23 23 24
HR 165/182
Cool down for 15 min

PM: 150 min
Warm up EMOM12 + 20 m HSW
1.Gymnastics
A. RMU practice
- RS 3 x 8
- TWB 3 x 3
- HTR 3 x 1
- MU as. 3 x 1
- MU 1
B. Every 90 s. for 12 minutes > E2MOM36:
1 MU
- Total of 19 MU

2.Weightlifting
A. 3 sets:
10+10 Lateral band walk steps
6+6 Pallof press in split position

B. Clean and jerk
Heavy 2+1 for the day
- Power clean + split jerk

3.Strength
A. 1 1⁄4 Front squat - heavy double @ rpe 8.5
- Not done

B. 3 sets:
10 Hip thrust -55 60 60 kg
10+10 Single leg knee extensions (laitteella) > side leg raises w/1 s. pause @ top, 15/side

For time with slow pace

Good Morning 4x8 70% 1RM Clean

5 rounds E2MOM:

1 snatch pull
1 high hang power snatch
1 hang power snatch
1 power snatch