5x 2 Hang power snatch + 2 Power snatch 50-60%

• Aim for HR Zone 2-3 for the whole workout
• Low intensity
• Control HR when on cardio

45min @ easy pace:
30-40cal machine
8-12 strict knees to elbows
20 slamballs

400-800m jog
3+3 turkish get up
20m+20m SA farmers carry

2-4min jump rope
40m bear walk (forwards+backwards)
10 superman roll

Every 3 mins for 30 mins, alt. btw:
500/400m Row
30/24cal AB
- You should be able to complete both stations in less than 2 mins each

3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls

5 sets:

1 Legless rope climb
15 Calories Row
30m D-Ball Bear Hug Carry 60/40kg

Rest 2:00 Btw Sets

20-25

Rope climb practise

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6 rounds:
3min ON, 1min OFF

15 cals standing bike erg
10 single arm devils presses (@load that takes max 1min)
AMRAP rope climbs or rope lowers

SCORE: total reps of rope climbs/rope lowers

A: Drop snatch + 2x snatch balance up to heavy from rack
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

FOR QUALITY

30min laatuun keskittyen:

10 pike- abs
10+10m kb front rack/oh walk
1min moderate pace row
1-2 bar muscle up/4 jumping bar muscle up

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Viimeaikoina ollut suhteellisen kovatehoisia metconeita, joten otetaan väliin rauhallisempi setti laatuun keskittyen 😊

A: Halt snatch pull+ doubles halt squat snatch
B: Squat clean 2+1 1+2
C: Emom 5’ :4 xFront squat @100% of clean

AMRAP 5:
3 Unbroken Bar Muscle-ups