Snatch

Build to 2RM

– Build to a 2RM snatch
– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (75/55)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (115/85)

KILOS
First Bar: 35/25
Second Bar: 42,5/30
Third Bar: 50/40

Run 400m

30 min AMRAP

5 rnds of Cindy’s Cousin
5 Burpees
10 Push-Ups
15 Air Squats
Then
1000m Row

Running Workout
Warm Up
2 rounds
30 jumping jacks
50 marching / high knee movement
5 inch worm with push up
5 dynamic squat strech
10 stepback lunges
10 alt leg bodyweight rdl

Warm up for running
5 rounds
1 min jog / 30sec walking
rest 2.5 min and do some overall streching/arm and hip circles
main WOD
3x5 min moderate run / 2 min walking bwn

cool down
2 x 1 min jog / 30sec walking
some short streching for calfs/hamstring and get body feeling like that
workout gave some "fresh mind" and its good to start working out
tomorrow again.

BMU
Warm up: classic gym
Core
BEND front side

bar pull up 3x5
bar push up 3x5
box push up 2x5
hollow
arch
hollow/ arch
BMU with bend partner
BMU hand
BMu with box/ bend

workout: pull up, push up, hollow arch

9 sets for consistency (3 each)
A. 3 min amrap: 15 cal bike, 10 DB push press 30/20 lb
B. 3 min amrap: 15 cal row, 10 push ups
C. 3 min amrap: 10 cal run, 15 sit ups

One minute rest between amraps.

Deload viikko. Ja sit KK :)

5 sets every 1:45

8 cal bike erg
8 push press
8 burpee box jump overs

Bench Press

5-3-1-5-3-1

Go Every 3:00

Basic Conditioning @ HR Zone 2 - 3 ( 70 - 80 minutes )

8 Minutes Any Machine
1 - 3 Squat Snatch 70 - 85%
5 Bench Press 75%
5 RMU