Snatch
1-1-1-1-1-1-1

12 Rounds:
50′ Unbroken Yoke Walk
Approx. 400/300lbs
Rest as little as needed

Lax ball Glutes / Hip Flexors
Pigeon Position Back fold overs (forehead to ground)
Hip Waves / Rev Lunges
5lb plate Y's, T- flys, W's.
Scap Push-ups
10

Snatch deadlift 3×3. Use 100% of 1RM snatch.

Practise:
Deadlift
Pushups
Close-grip bench press,

then

Alternate every 90" for 16 rounds:
5 Deadlift
5 CGBP + 5 Pushups

Teams of 2:
AMRAP 20:00
21 x Wall Ball @ 6/10kg
½ Stairs / 200 Meter Run
The first partner completes the full round (21 Wallballs, 200m Run), and then tags the second partner to do the same. Score is total rounds and reps completed inside the team.

1. Power Snatch
   (65%/2)3

2. Snatch Pull
   (75%/3)3

3. Overhead Squat
   (65%/3)3

4. Conditioning
   For time:
   30 Box Jumps (30/24")
   30 C2B Pull-ups
   30 KB Swings (2/1.5 Pood)
   30 Front Squats (135/95#)
   30 T2B
   30 Push Press (135/95#)
   30 Power Cleans (135/95#)
   30 Wallballs (30/20#)
   30 Bar Facing Burpees
   60 SU

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

choose one or two
back squat 3x3@80%
bench 3x3 @80%

Metcon(8)
tabata
squats
pull ups

Metcon-comp(8)
tabata
pistols
c2b

Finisher
100 knee tap crunch
stretch and roll

Lämmittely leikkiä ja mobility

Harjoitellaan: käsillä ja päällä seisontaa

Metcon: joukkueena
1000m hiihtoa tai soutua
30 kyykkyä
30 punnerrusta
30 hyppistä
30 istumaan nousua

Loppuvenyttelyt