SNATCH BALANCE + OHS

Emomx5
1 snatch balance + 2 overhead squats

pikkasen voi laittaa viime viikosta lissää jos tuntuu hyvältä

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

1. 5 power snatch+5 ttb
2. 5 ohs+5 box jump
3. 5 fs+5 burbee
4. 5 push press+5 bs
5. 5 pc+5 push ups
6. 5 thruster+5 pull up
7. Rest

40 kg bar.

Open 23.3 Pre-test

10 MIN AMRAP

• 2/4/6… Sumo Deadlifts 2x24kg kb
• 2/4/6… Burpees

3 rounds
4min work 2min rest
10 GTOH 45kg
15 T2B
20 Bar facing burbee

Your score is total reps completed.

A1) 3 sets for quality

single arm KB row w/ 3 sec. down x 10/side
push ups on KBs x 10

-Into-

A2) 3 sets for quality
suticase walking lunge x 10
crossbody deadlift x 10/side

B) EMOM 10 min.
Odd: 1 swing + 2 high pull + 3 snatch
Even: 3 swing + 2 clean + 1 thruster

Perform the complex on each side within the minute.

C) 2-3 sets for quality
5/5 tall kneeling KB halo
5 prone snow angels
1:00/1:00 pigeon/couch stretch

Pre-Test Open Workout 23.2

AF WEEK 11, Day 2

CONDITIONING:
EMOM x15

1) 10-15cal Ski
2) 12 Dual KB Front Rack Walking Lunge (6+6 steps)
3) 3-5 Wall Walk

Overall RPE 4

This is not all out. Choose a sustainable rep scheme that will challenge you in the last round.

Power snatch + hang snatch + overhead squat

8 x 1+1+1 @ 65-75%, go every 1:00-1:30