Outdoor team workout

In teams of 3:
22min AMRAP
A) 400m run
B) Buy in 10 DB squat, then AMRAP DB hang snatch
C) Rest

*Rotating A, B and C

WOD
for time
12-9-6-9-12
burpee
sit up
air squat

130 min

1.WL
A. Every 2 minutes x 4
3 Power snatch from the blocks
x 80-85 % / 0-0.5 reps in the tank
- 40 42.5 42.5 42.5

B. Snatch consistency work
Every 2 minutes x 3
2 Snatch x 80-85 %
- 45 47.5 50

2.Front squat
4x77.5 % 62
4x82.5 % 66
4x87.5 % 70
- New set every 3 minutes

3.CTB
E2MOM x 5:
7 CTB
Easy bike b. s.

4.Accessory
EMOM12:
1) 16 Double KB front rack walking lunges 2 x 16 kg
2) 15 quad. extensions - 20 25 25 kg
3) 8 hamstring curls - 10 kg
4) rest

WOD
2rds
15-10-5 .
squat jump
push up
into
5-10-15 .
box step up
V-up
rest 2min. bwn rds

60s max reps Banded Pushdowns
60s max reps Banded Pull-aparts
60s max reps Banded Curls
- Goal: 50 reps each movement.

+

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3:00 easy bike or row
20 air squats

Snatch grip barbell warm up

Squat snatch waves
(To be done as fast as possible with quality)
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
X 2
3:00 rest after 1st round

Glute Hip Thrust - BW 3 x 12-15. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

WOD
for time
20x burpee
500m run /300m walk
40x air squat
500m run /300m walk
10x burpee
500m run /300m walk
20x air squat
500m run /300m walk

140 min

1.MU
- Drills
- MU 15x1

2.Metcon
4 RFT:
15 pull up
15 power snatch 25 kg / 15 thruster 25 kg (alt. between rounds)
15 cal echo bike
Rest 90. b.r.
Times: 4.01, 3.25, 3.47, 3.10

3.Accessory
A. 3 RFQ:
15 band assisted pull ups
- Green, green, purple

B. 3 sets:
12 DB press - 20 lbs
10 DB bench press - 25 lbs

C. 3 sets:
15 side lat raise - 10 lbs
15 GHDSU

50 min
90 s. walk/60 s. run