Squat Snatch 1RM

AMRAP 15:00
Right arm Overhead DB walking lunge (length of gym) 50/35
8 burpees
Left Arm overhead DB walking lunge (length of gym)
8 chest to bar pull-ups

Assesory Work
NOT FOR TIME
3 rounds
Banded good mornings 15-20 reps
Weighted Glute bridge (with barbell) 8-10 reps

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

A.

2' Glute Activation
PVC+MOBILITY
Poi
3 Rnd
50 du/100su
10 Plate Thrusters
5 Strict Pull-Ups/15 row

B.
Back squat
20,15,10,15,20
Variare il carico

C.
For Reps
AMRAP 15'
3 Power Snatch
12 sit-up + plates
36 Double Under

D.
For Time
5 Rnd
90" max rep burpees twist
30" Hollow + plates
Rest 2'

E.
Ogni 90" Per 4 Set P. Press
1) 12
2) 10
3) 8
4) 6
Aumentare il carico

F.
For Time
21 pull-up/ 42 row
21 Thruster
Rest 90"
15 pull-up/30 row
15 Thruster
Rest 90"
9 pull-up/18 row
9 Thruster

G.
5 Rnd
10 (DX) Arm KB/DB Snatch
10 (DX) Arm KB/DB OH Walking Lunges
10 (SX) Arm KB/DB Snatch
10 (SX) Arm KB/DB OH Walking Lunges

Upper body workout 🏋️‍♀️ + boxing skills (hits to pads)
Mixed exercises around a circle ⭕️

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

CLEAN On The plate
5x2@kevyt pal 2min

POWER CLEAN + CLEAN
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

Lepopäivä/ulkoilua

For time: “Bad karma”
50-40-30-20-10 reps of Barbell Curls
10-20-30-40-50 reps of Kettlebell Swings

20 Rounds for Time:

5 Push-ups

5 Air Squats

5 Sit-ups

3 rounds
30 dubs (60 singles)
10 walking lunges
5 inchworms

Strength
Back rack reverse lunges
E2MOM x 6
12 reps (6 per leg) @ 40% 1RM back squat