Snatch 2x10

WU
2rds
8x air squat
12x plank shoulder tap
8x sit up
8x burpee

Max unbroken reps:

1. Strict pull ups
2. Kipping chest to bar
3. Toes to bar
4. Handstand push ups
5. Douple unders

Result: number of reps together

E2MOM for 3 rounds
1) 10 Strict T2B + max plank hold
2) 15 MB slams + L-hold hang
3) 20 Landmine twists + Side plank hold
4) Rest

• 1min.: Row/Bike/Run

• 2 rds:
  10 Squat
  5 Walk out + Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Active shoulders (Handstand)
  10-15 Hollow rocks

• 30s. Row/Bike/Run

• Mobility...

3rds
8x push up
10x air squat
3rds
10x sit up
10x KB/DB swing
3rds
5x burpee
10x lunge
rest as needed btw sets

Tabata: Hollow hold

Rest day

Sick 1.-4.9.2020

160 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Strength
A. EMOM12
1. 3 Pause Front squat - 60 kg
2. 6 TNG push press - 42.5 kg
3. Rest

B. 3 supersets:
5 Heavy sumo deadlift - 90 kg
75s Wall facing HS hold
2min Rest

3.Metcon
For time in teams of 2: - reps changed for 1 athlete
12 Rope climb - 24 TTB
12 Power cean & jerk 50 kg - 45 kg
6 D-ball over shoulder - 22.5 kg
12 Double DB burpee box step overs 2x15kg
6 D-ball over shoulder
12 Power clean & jerk
30 cal Bike
Time: 9.58

4.Strength accessory
3 sets:
20 bicep curls - 15 kg
20 hollow rock

For Time:

30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

Kilos – (22.5/15)