Snatch
-diffrent snatch drills

Soututekniikka

Ilmakyykkytekniikka / Takakyykkytekniikka

Takakyykky 3 x 5, sopiva paino

Superkids.

4 min AMRAP:

3 etunojapunnerrusta
5 superhidasta kyykkyä
7 hollowrocks
8 teräsmieskeinunta

toinen 4 min AMRAP

5 kumpparithrusteria
5 kumpparivalakyykkyä
5 kumpparipystypunnerrusta
20 seek hollowpito kumpparissa

Ninjat:

5 min AMRAP

5 etunojapunnerrusta
7 etukyykkyä
9 hollowrocks
12 teräsmiestä

2 min lepo

5 min AMRAP

5 thrusteria
5 valakyykkyyä
5 pystypunnerrusta
20 sec hollow pito

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

170 min
Warm up for 15 min

1.Snatch 3 RM

2.Gymnastics
A. EMOM14:
A) Strict HSPU - 7 x 6
B) Toes to bar - 8 8 8 9 10 10 10

3.Metcon
A. 12 min amrap:
500 m Row
8 Burpee box jumps
Result: 4 rounds

• Rest 5 min

B. 8 min amrap:
20 KB Swings - 16 kg
20 Wall balls
Result: 4 rounds + 14 KBS

4.Strength
A. 3 sets:
10/side single arm DB row, one foot elevated - 25 25 25 lbs

B. Accumulate 40 reps of dead bug

C. 4 sets:
8/side DB STOH single arm - 30 35 35 35 lbs

D. 3 sets:
12 low cable pulley - 40 40 40 kg
12 side lat. raise - 10 10 10 lbs
10 bicep curl - 20 20 20 kg

E. Tabata shoulder press - 10 kg

F. 3 sets:
8/side bulg. split squat - 25 25 25 lbs
30 GHD sit ups to parallel

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

Pareittain you go, i go tyyliin.

100 DU/partner
90 Abmat sit-ups
80 DL 50/35
70 Ring row
60 Slamballs 20/14
50 Bar over burpee
40 DB snatch 25/15
30 push-ups
20 hang power clean 50/35
10m HS walk/pari

TC: 40min

3 rounds
300 m row
20 air squats

AMRAP 17:
40 Lateral Barbell Burpees
30 Snatch, 35Kg
30 Lateral Barbell Burpees
30 Snatch, 40Kg
20 Lateral Barbell Burpees
30 Snacthes, 45Kg
10 Lateral Barbell Burpees
AMRAP Snatch, 50Kg
One barbell. You must change weights.