Wall-ball 150 shots

Pena 4×15

90 min

Warm up & preparation for 16.3. for 25 min

A. 16.3.
7 min AMRAP:
10 power snatch 25 kg
3 bar muscle up
Result: 10

B. 6 sets of:
High hang snatch + snatch with no foot movement
30 32.5 35 37.5 37.5 40

C. Smolov junior squat program
Week 1, day 2
7x5x62.5 kg

Basic conditioning

1. 6min emom 10 askeleen askelkyykky 50kg 2min rest
2. 6min emom 10 thruster 50kg

30 Clean and jerks
USE 2 X 22.5KG DUMBBELLS

TIMES TO BEAT

Beginner athlete: 3min 53sec
Average athlete: 3min 15sec
Advanced athlete: 2min 36sec
Elite athlete: 1min 57sec
Regional athlete: 1min 41sec

90 min

Warm up for 15 min

A. Skillwork: MU practice for 30 min
Muscle up 9 x 1

B. Shoulder press

C. Strict ring dips
7, 7, 7, 5

D. Hollow hold 5 x 20 sec.
Arch hold 5 x 20 sec.

E. MU turns with band
Strict 2 x 5
Kip 2 x 5
V-ups 4 x 10

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)

1-3 rounds: Sprints are near (80-90 % of max effort, rest is walking / jogging

Sprint 30 seconds
Rest 30 seconds
Sprint 30 seconds
Rest 25 seconds
Sprint 30 seconds
Rest 20 seconds
Sprint 30 seconds
Rest 15 seconds
Sprint 30 seconds
Rest 10 seconds
Sprint 30 seconds

100 Pull up
100 Push up
100 Sit up
100 Air Squats
17min24''