1. Snatch Primer On the Minute x 7: Snatch Pull Hang Snatch High Pull 2 Hang Power Snatches

Perform between 40-50%

1. Power Snatch
   On the Minute x 9:
   1 Snatch Pull
   1 Low Hang Power Snatch

2. Conditioning
   For Time:
   200 Double Unders
   1,500 Meter Row
   100 Wallballs (30/20)
   50/35 Calorie Bike
   25 Power Snatches (155/105)

3. Handstand Walk Practice
   10 Minutes of Practice

4. Restorative Swim
   30 Minute Swim Effort

Penkki 3x1x90%
Lattiapenkki 3x3x80%
Ojentajat käsipainoilla 3x12-20
Pystysoutu tangolla 3x6-10

DB Bench
Walking lunge
GHD
DB flies

4*8, rest as needed

#Strength

4 x 3 @ zone 1 (L) of:

• BB Klokov press

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

60m - on track - rolling - 8.25, 7.78, 7.69, 7.94
150m - 1x150m - 20.68
100m - 2x100m - 13.66, 13.65

EMOM 10'

Odd - 40 Double Unders
Even - 10 Box Jumps

40min AMRAP

Soutu 300m kahvakuulaheilautus x 20 soutu 300m tiukka burpee x 20 soutu 300m boksihyppy x 20 soutu 300m abmat situp x 20

1 mile run
32 HR Push Ups
32 Wall Balls (20/14)
32 KB Swings (70/55)
32 Burpees
1 mile run

Se avete a disposizione il Prowler:
• 6 sets of:
Prowler Pushing 65-70% Heavy 30 m
Use 65-70% of load (Heavy) used last week.
Rest as need each sets

For time :

100 Burpees
200 Air Squats
100 Burpees
200 Air Squats
50/35 Cal Row.

TC 33 min.