Harjoitellaan

Kahvakuulaheilautus ja jos on aikaa, kahvakuularive

4 rounds:
Run 500m
Rest 50 sec
Run 400m
Rest 40 sec
Run 300m
Rest 3 mins

Wall Sit
10 Rounds
:40 on :20 off

-Rinnalleveto riipusta- ja maasta tekniikkaa

(voi tehdä myös 3 x 3-o rive)

AMRAP 16
12 DB/KB hang snatch (alternating, 6/side)
20 box jump
12 DB/KB push press (6/side)
20 steps walking lunges

Strength: 15 mins to build upto a heavy complex of :-
Snatch pull
Power snatch
Hang sq snatch
OHS

Wod: 10 min amrap
3 BMU
6 HSPU
9 Medball clean@9/6

Strength: go as heavy as you can on this complex.

Wod: maintain a steady pace working around 75-85% and finish strong.

2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

Foundations for Snatch technique

Warm Up
3 Rounds
100m Run
10 PVC Pass Overs
10 PVC Overhead Squats
5 Push Ups
Lift
Front Squat
2-2-2-2-2-2
Increase weight each set (6 sets)
Workout
4 Total Rounds:
AMRAP in 3 min:
3 Box Jumps (24/20)
5 Push Ups
7 KB Swings (55/35)
Advanced: (30/24), Deficit Push Ups, (70/55)

5min/each side