Snatch Engine

45s on/1min Off:
Until 30 Reps done

• Snatch @50kg

*ykkösiä
*Power? Alota ainaki poweri

For Time

3 Rounds:

• 8 DB Devils Press @22.5kg
• 10 Box Step Over (high box, ilman käsipainoo)
• 12m DB OH Walking Lunge

Cap: 9min
*Joku kikka tossa box step overissa tulee olee, mut tehään nyt vaa high box.

For time

• 20 GHD sit-ups
• 40 air squats
• 400-meter run

1 min. /liike - yhteensä 30 min.

Kyykyt: 20 kg ja 25 kg pallo
Heitot ja kierrot: 12 kg:n seinäpallo
Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
Farmarikävely: 20 kg ja 15 kg,
Kädet ylhäällä 8 kg painot

Plyometric

4 Rounds For Quality:

• 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
• 3 Muscle Clean (build up) -rest 2min-

Power Clean

Build to days heavy 3RM Power Clean from blocks (above knee)
*Drop and Go

Into,
EMOM 5:

• 1 PC @days heavy 3RM (from floor)

Clean Pull

• 3x3 @110-120% From 1RM *rest 2-3min between

Metcon

3 Sets:

• 25 Cal Row
• 5 Rope Climb
• 25 American KB Swing @16kg
• 5 Wall Walk

• 25 WB

• Rest 3min between sets-

Accessory

A) 3-4x For Quality:

• 10/10 DB Preacher Curl
• 10/10 KB Gorilla Row

B) Optional 3-4x For Quality:

• 10 Standing DB Front Raise
• 10-15 Lu Raise

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Back squat 3x5, 1x12

3x 12' AMRAP, 3' rest w. partner

AMRAP 1 - pull
250m row
20 pull up
20 syncro renegade row w. clapping @2x22.5/15kg

AMRAP 2 - push
20 dbl DB push press @2x22.5/15kg
20 HR push up
20m partner wheelbarrow walk

AMRAP 3 - leg burner

20 steps walking lunges
20 partner wall ball
20m partner carry

ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 30m Single arm DB OH Lunge (50lbs)
• 30 Cal Ski
• 450m Row
• 50 Drag/Heavy DU

-rest 3min between sets-
Into,

10min Easy recovery erg

*Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.

For time

• 10 overhead squats
• 10 box jump-overs
• 10 thrusters
• 10 power cleans
• 10 toes-to-bars
• 10 burpee muscle-ups
• 10 toes-to-bars
• 10 power cleans
• 10 thrusters
• 10 box jump-overs
• 10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

Snatch

A) Build up to days heavy:

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 4x1min On/1min Off:

• AMRAP: Squat Snatch

1st round: 45kg
2nd: 50kg
3rd: 55kg
4th: 60kg

Back Squat

• 5x2 *rest 3min between sets

Metcon

2-2-2-3min on/1:30 Off:

• 4 Wall Walk
• 15m DB farmers Lunge (2x35lbs)
• AMRAP: BBJO

Workout stops when 50 BBJO reps done, or last interval ends.

Accessories

A) 3-4x For Quality:

• 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
• 10-15 Slider Hamstring Curl

B) 3-4x For Quality:

• 10/10 DB Bent Over Row
• 10-15 DB Seated Lateral Raise**