A: A: Halt snatch pull + Hang power snatch + power snatch
B: Hip squat clen + squat clean + power jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch

FOR TIME OF:
800/600 MT RUN
50 WALL BALL
40 DU OR 100 SU
30 BURPEES
20 OVERHEAD SQUAT 60/40 40/25
10 BAR MUSCLE UP OR 30 PULL UP
50 CAL ROW OR 40 CAL BIKE

5 kierrosta aikaa vastaan:
800m juoksu
20 swingi (amer.) (N 16kg / M 24kg)
10/10 kahvakuulatempaus (N 16kg / M 24kg)
10/10 kahvakuularinnalleveto & työntö (N 16kg / M 24kg)

7 Sets For time :

15 GHDSU
3 Squat Snatches @ 75%

Rest 1:30 between rounds.

ACTIVE RECOVERY
A) Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

B) Mobility
Banded strech of your choise
2-3 min area
shoulder, hips ,ankle/calfs

then 5 rounds with 20-25/30-35kg
5 muscle clean
5 push press or jerks
5 speed front or back squats
5 pendlay row
rest 1 min bwn rounds

Tän perään 20-30 min reipasta kävelyä ulkoilmassa, ota kuulokkeet mukaan jos tuntuu. Voitte myös hoitaa tän niin et pyöräilyä salille/takaisin.

Kotiversiona päivän treenistä
5 burpees
5 pike push ups
5 air squats + 5 squat jumps
5 ring row / towel row / scapula push ups / joku veto/soutu liike millä tahansa välineellä.
rest 1 min bwn rounds

3 rounds for time of

• 400-m run
• 15 sumo deadlift high pulls
• 15 thrusters

♀ 65 lb ♂ 95 lb

RestDay!

1: 9 cal bike erg
2: 10 american swings
3: 15 sit ups
4: max reps wall walks
5: rest

Run 400m or row 500m
Then normal warm up

Take 5 mins to warm up thrusters, RKBS, pullups.

3 min AMRAP
Partner A
7 RKBS 53/35
7 goblet squats

Partner B
Row max calories

Rest 1 min

Repeat but switch so partner B does AMRAP and partner A rows

Then
Partner A
3 min AMRAP
7 Pull-ups
7 thrusters 75/55

Partner B
Bike max calories

Rest 1 min

Repeat but switch so partner B does AMRAP and partner A bikes

Complete this whole thing 1 more time