50 lunges left arm 12kg OH KB
100 sit-ups
100 good mornings 30kg
50 lunges right arm 12kg OH KB

5 rounds for time:
10 x Abmat situps
10 x Ring-rows
10 x Deadlift 100 kg

In 10 minutes
Шаг до 5 кг

SNATCH COMPLEX 2/4

3x 2 snatch + 2 hang snatch @55-60%
3x 1 snatch + 1 hang snatch @60-65%
4x 1 snatch @70-75%

• pidä sarjojen välissä sen verran taukoa kun tarve
• toka viikko neljän viikol settiä jossa ideana, että painot nousee viikko viikolta pikkusen

Six rounds two snatches, not touch and go.

135 min

SPORT (CONDITIONING + SKILL)
1.Conditioning
A. 5 rounds for time
12 deadlifts @ 70/47.5kg (155/105lbs) or 52.5/35kg (115/75lbs) >35 kg
9 hang power cleans
6 shoulder to overheads
3 thrusters
Time cap. 14 minutes
Result: 9.00

2.Skill
A. Rope climb – 5 with legs + 5 legless for time. 15’ rope
Time cap. 5 minutes
Note. Record your “tiebreak” after the first 5 rope climbs (w/ legs)
Result: 1 legless rope climb, tiebreak: 1.08

B. GHD sit-ups – 50 repetitions for time
Time cap. 3 minutes
Note. Record your set breakdown (e.g. 20+20+10)
Result: 2.12, sets 21+15+14

C. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Note. Record your set breakdown (e.g. 70+50+25+25+30+45+25+30)
Result: 4.55, sets 9*30+29+1

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

10 rds
10pu
5 burpees
25 du

5 x snatch + 10 ohs
Max effort

3 rounds for quality

6 pull ups
300 m row

2,4,6,8,10,12...
Power Cleans
Lateral Burpee over Bar
Sit Ups