4x4 hang snatch

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets-

Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 4 reps at 75% of 1RM

4 x 4

For time

• 21 GHD sit-ups
• 7 rope climbs to 15 feet
• 21 GHD sit-ups
• 21-meter double-kettlebell front-rack walking lunge
• 15 GHD sit-ups
• 5 rope climbs to 15 feet
• 15 GHD sit-ups
• 15-meter double-kettlebell front-rack walking lunge
• 9 GHD sit-ups
• 3 rope climbs to 15 feet
• 9 GHD sit-ups
• 9-meter double-kettlebell front-rack walking lunge

♀ 35-lb kettlebells
♂ 53-lb kettlebells

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 21 Deadlifts 165/115#
• Max Burpees Over Bar
3 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 15 Deadlifts 195/135#
• Max AbMat Sit-ups
3 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 9 Deadlifts 225/155#
• Max Push-ups
Within 5 minutes, perform the first two movements then in the remaining time perform as many reps as possible of the third movement. Rest for 3 minutes then immediately start the next AMRAP. Notice the rep count and weight change for the deadlift. Score is total number of Burpees + Sit-ups + Push-ups. Goal: 100 (25+35+40).

3 Rounds (can do this AFTER the competition workout)

0:30-0:40/side Copenhagen plank*
8-12 Seated good mornings
8-12/side KB Side leans

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets.

Front squat 10-8-6-8-10 reps