SQUAT SNATCH
Building to a Heavy Single for the day.
3 Reps @ 35% of estimated 1RM
3 Reps @ 40% of estimated 1RM
3 Reps @ 45% of estimated 1RM
2 Reps @ 50% of estimated 1RM
2 Reps @ 55% of estimated 1RM
2 Reps @ 60% of estimated 1RM
1 Rep @ 67% of estimated 1RM
1 Rep @ 74% of estimated 1RM
1 Rep @ 80% of estimated 1RM
Take up to an additional (5) repetitions to find our heavy single for the day.

tavoitteena nostaa painoja väh joka toisessa setissä

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

21-15-9
left arm kb snatch, 0.5 pood
right arm kb snatch, 0.5 pood
pull ups

5 rounds

10 wall climb
10 toes to bar
20 box jump

5 rounds

20 m paso del oso
50 barras con cajón
400 m run

Back squat 6 x 10

60m Sprints - on track - rolling - 3 x60m - 8.7, 8.5, 8.22 (on last rep pulled transverse abdominal muscle)
100m Sprints - on track rolling - 7x100m - did not time, but were between 14 and 15.

6 min AMRAP

5xTire Flip
7x Stone Squats

2 min rest

1 min Deadlift 80% at Maxinum weight
1 min Kettlebell swing 2x20kg
1 min Sandbag Squat 50kg

3 rounds AMRAP

Find your 1 rep max power snatch

5-5-3-3-1-1-1

15-35-45-50-55(fail)-50