Snatch technique
*Tempauksen tekniikkaharjoittelua, jokainen suorittaa omalla tasollaan.

WOD
For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows

5 Minutes of Parasympathetic Breathing

Box-kyykky 8x2x65%
Maastaveto 6x1x65%
Suorinjaloin maastaveto korokkeelta 3x15 (kevyt)
Jalkanostot penkillä 3x"max toistot"
Kelkka 10 kpl "suoran työntöjä" @ 50% omapaino

"The Chief"
AMRAP in 3 minutes
3 Power Cleans 60/42,5kg
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

30min AMRAP:
Jackie +
Karabell +
AMRAP of Cindy
So the order of this workout is:
Row 1000m
50 Thruster 20/15kg
30 Pull-Up
Then
10 rounds:
3 Power Snatch 60/40kg
15 Wallball
Then
AMRAP of “Cindy” in the remaining 30 minutes.
Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

If it’s a big class then go in 2 heats

A.
BACK, BICEPS & CORE

3 RND

Rest 1-3' Tra Rnd

1) Military Grip Pull-Up Flow
(5 bottom half, 5 top half, 5 full) PESO: Bodyweight

2) Plank Shoulder Taps 20 PESO: Bodyweight

B.
BACK & CORE
4 RND

Rest 1-3' Tra Rnd

1) Parallel Grip Pullup 8 PESO: Bodyweight
2) Horizontal Band Pull 15: Elastico medio

C.
BACK & BICEPS

4 RND

Rest 1-3' Tra Rnd

1) Top Half Chin-up 8-10 Bodyweight
2) Alternating Biceps Curl con Top Hold 5-8 per lato PESO: MEDIO/ALTO

D.
BACK & BICEPS

4 RND

Rest 1-3' Tra Rnd

1) Close Grip Seated Cable Row 10-12 ELASTICO: PESANTE
2 ) Alternating Bottom Half Hammer Curl con Hold 5-8 per lato PESO: pesante
3) Lateral Band Step Biceps Curl 5 per lato ELASTICO: PESANTE

Kisaryhmän treenit

5 x 1 x rinnalleveto + 2 x saksityöntö

For time: “Top gun” without burbees
20 Thrusters (135/95 lb)
20 Sumo Deadlift High-Pulls (135/95 lb)
20 Push Jerks (135/95 lb)
20 Overhead Squats (135/95 lb)
20 Front Squats (135/95 lb)