squat snatch

KB Snatch technique warm up

Dead stop KB Snatch 6x2 (KB starts on floor in between your feet, no hike back, see video)

Finisher- 21-15-9
Snatches r/l 53lbs.
Burpees
Weighted sit-ups 45lbs.

1. Mobility
2. 5 min. easy ROW
3. Easy WOD:

4 rounds:

5 thruster 20kg/15kg (empty barbell)
5 burpees over the bar
5 air squat

1. 10 min. easy AAB
2. Mobility (20/30 min.)

400m run
10 turkish get up right arm @16/8
15 overhead squat right arm @16/8
20 burpees
15 overhead squat left arm @16/8
10 turkish get up left arm @16/8
400m run

5-5-3-2-1

Part 1 of the benchmarks for our box's 30 day paleo challenge. 30 days ago my 1RM was 295.

Push Press
5-5-5-5-5

5x8, emom 3, heviest possible

Skill:
20 min to establish a 1RM Clean and Jerk

155 lb PR!

Main effort:
Complete as many rounds and reps as possible in 12 minutes of:

15 Deadlifts (155/105)
15 Deficit push-ups (hands on 25 pound plates)
15 Box jumps (24"/5

5 complete rounds (15 deads and 5 pushups into the 6th)

50-40-30-20-10

KB Swings

Abmat Situps

Bench Press

3 Waves of:

1 Rep (Heavy)
-Rest 2 min-
3 Reps (Lighter)
-Rest 2min-
5 Reps (Lightest)
-Rest 2min-

*joka aalto vähän painavampi ku aikasempi.

Open 25.3

For Time:

• 5 Wall Walk
• 50Cal Row
• 5 Wall Walk
• 25 Deadlift @102kg
• 5 Wall Walk
• 25 Cleans @60kg
• 5 Wall Walk
• 25 Snatches @42.5kg
• 5 Wall Walk
• 50 Cal Row

*tsori bro. Pakko tehä.

Accessories
(Optional) saat bodata palkinnoks

A) 3-4x For Quality:

• 10/10 DB Bicep Curl
• 20-30 Banded Tricep Ext.

B) 3-4x For Quality:

• 20-30 Banded Pull Apart
• 10/10 DB Row