Snatch Balance
5 Sets of 2

• Set #1 - 50% of estimated 1RM OHS Based off feel, steadily climb in our remaining (4) sets.

3-Position Squat Snatch
5 Sets @ 65%

1. Power Snatch + Squat Snatch
   1 Complex On the 1:30 x 7 Sets:
   Performed @ 75%

2. Pausing Snatch Pulls
   5 Sets of 2 at 90%
   Pause 2 Seconds at Knee Level

3. Back Squat
   6 Reps @ 70%
   4 Reps @ 75%
   2 Reps @ 80%
   6 Reps @ 72%
   4 Reps @ 77%
   2 Reps @ 82%
   6 Reps @ 74%
   4 Reps @ 79%
   2 Reps @ 84%
   All Sets completed On the 2:00

4. Conditioning
   4 Rounds For Time:
   40 Air Squats
   30 Sit-ups
   20/15 Calorie Assault Bike

“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95lbs

• Row/Bike/Run: 3min.

• 60s.+ 60s. Lunge complex

• 60s. Up/down dog

• 60s. Shoulder Mobility w/ band

• 2-3rds:
  6-8 Deadlift
  6-8 Wallball
  6-8 T2B
  6-8 Box jump

• Mobility...

• Work on Deadlift

3x 10/10 Bulgarian split squats

Aikaa vastaan

40 burpeeta
40 cal soutu

Front Squat
3x10 @ 50%
Nice and light feeling
Rest as needed.

Rengastaitoja:

-Skin the cat
-Turmariipunta
-Pidot
-Linnunpesä
-Kippi

3 kierrosta

20 sek dippipito renkailla kädet suorina
20 sek dippipito renkailla, ala-asento
20 sek leuanvetopito
20 sek L-pito

• 3 Round of:
BB Overhead Squats (40/30Kg) 21 reps
Ring Muscle Ups 7 reps