4 Sets Not For Time
10 Cal Row
3 Muscle Snatch
3 BTN Snatch Grip Push Press
3 Overhead Squats
10 GHD Sit Ups

*warm up and groove the snatch patterns

Lämmittely ja mobility

Lankku tabata

Kaverin kanssa 8min
100 juoksu ja 6 kyykkyä vuorotellen

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AMRAP in 17 minutes
9 Overhead Squats @40/30kg
1 Legless Rope Climb
12 DB Floor Presses @2x22,5/15kg

A,
Snatch Balance + Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
Complete as many rounds as possible in 15 mins of:
75 Wall Balls @12/9kg
50 Toes-to-bars

Goal: 1+ round

C,
3 rounds for quality of:
Zercher Carry, pick load 15m
Ring Support Hold, 15 secs
Zercher Carry, pick load 15m
Lateral Raise Hold, pick load, 15 secs

Zercher Carries- moderate to heavy load

Rest as needed between each round.

5 Rounds:
12 Burpee Box Jump Overs
9 Bar Muscle-Ups
X Clean and Jerks

Round 1 - 15 Clean and Jerks 60/40 kg
Round 2 - 12 Clean and Jerks 70/45 kg
Round 3 - 9 Clean and Jerks 80/50 kg
Round 4 - 6 Clean and Jerks 90/55 kg
Round 5 - 3 Clean and Jerks 100/60 kg

(Time cap: 18min.)

4 Rounds For Max Total Ring Muscle-ups:

300 Meter Row @ 2K Pace + 20 Seconds
200 Meter Row @ 2K Pace + 15 Seconds
200 Meter Row @ 2K Pace + 10 Seconds
1 Minute Max Ring Muscle-ups

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Skill: 5 mins to work on partner assisted strict RMU

Wod: 30 min amrap
60 DBstep ups&22.5/15
50 T2B
40 HSPU
30 BJO@30/24”

5 rounds easy

700 m row
20 boxin yli askellus
20 hollow rocks
5-10 strict C2B pull up

Lämmittely leikkiä ja mobility

Jokkueena pituusloikka haaste

Treeni 20 ×20/10
Roikunta
Vuorikiipeilijä
Vene
Banaani
Patsas

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