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.

3 Rounds @ 1-2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

Power snatch + Snatch

4 x 1+2 @ 70+%, go every 1:30-2:00
4-6 x 1+1 @ 80+%, go every 1:30-2:00

– Build in weight each set if you can
– Drop the bar between each rep, reset and go

For time

• 200-meter run
• 3 bar muscle-ups
• 6 deadlifts
• 9 box jumps

• Rest with remaining time

• 400-meter run

• 3 bar muscle-ups

• 6 deadlifts

• 9 box jumps

• Rest with remaining time

• 800-meter run

• 3 bar muscle-ups

• 6 deadlifts

• 9 box jumps

• Rest with remaining time

♂ 225-lb barbell and a 30-inch box
♀ 155-lb barbell and a 24-inch box

Partner wod
00:00-08:00
(Relay style)
AMRAP 8’
3 box jump @60/50 cm
6 box push up
9 air squat
Partner is holding plank.

Rest 2’
10:00-18:00
(Relay style)
AMRAP 8’
2 burpee
4 double DB clean @2x22,5/15
8 double DB push press
Partner is holding DB goblet squat bottom pos.

Rest 2’

20:00-30:00
5 rounds for time:
3 sync DB burpee
6 sync T2B
9 sync sit up

For time

• 200-meter row
• 30-second plank hold
• 400-meter row
• 1-minute plank hold
• 600-meter row
• 1.5-minute plank hold
• 800-meter row
• 2-minute plank hold
• 1,000-meter row
• 2.5-minute plank hold

Every 5:00 for 5 rounds
400-meter run
– Each run effort in 2:30 or less.

Lepo sarjojen välissä n. 1,5-2min.

2 sets:

2 rounds, machine of choice:
4min @ ease pace
1min Rest
3min @ increase pace
1min Rest
2min @ increase pace
2min Rest

• Active rest. Stay on the machine and just keep moving
• Switch machines btw sets

Front Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM