-Warm Up
Dynamic mobility
Burgener WarmUp
-Strenght
Snatch Press (A.K.A Klokov Press) complex unbroken
(http://www.catalystathletics.com/exercise/386/Snatch-Press/)

1 Power Snatch (40% RM)
5 Snatch Press
5 OHS

1 Power Snatch (70% RM)
5 Snatch Press
5 OHS

1 Power Snatch (80% RM)
5 Snatch Press
5 OHS

1 Power Snatch (90% RM)
5 Snatch Press
5 OHS

1 Power Snatch (90% RM)
5 Snatch Press
5 OHS

-Metcon
EMOM 10'
3 C&J (80% RM) Touch and go

-Cash Out

5 RFT
3 Jerks unbroken + 2 Bar MU

7:00 Overhead squat + Metcon
8:00 Basic Endurance CrossFit
9:00 Voimistelu

16:00 Accessory
17:00 Voimistelu
18:00 Overhead squat + Metcon
19:00 Mobility, for overhead position
20:00 Basic Endurance CrossFit

(A)
20 minutes of light muscle snatches.
Focus on keeping the bar close without doing an early arm pull

(B)
15 minutes of power snatches. You may add weight.

(C)
Behind the neck push press
6 x 2
Easy weight.

Etukyyky, 5x65%, 5x75%, 5+x85%

Eilinen/Lepo

WOD
for time
40x air squat
400m run/ 200m walk
30x air squat
400m run/ 200m walk
20x air squat
400m run/ 200m walk
10x air squat
400m run/ 200m walk

5 Minutes of Parasympathetic Breathing

Bench press with wide grip 4x15 reps

A.
Mobility+PVC

W.up
2rnd
2' Wall Squat
90" H. Hold
60" H.position + plates
Poi
3 Rnd
10 Horizontal Ring Row
20 push-up
10 Lateral Bar Burpees over KB
10+10 KB Hang Power Clean

B.

Strenght WL
W.Up
partite con @30% e arrivare @60%
poi iniziare i set

Squat Clean
6×5 @60%
Drop and Reset NO Unbroken
Rest 90" tra i set

C.
FOR TIME
15-12-9-6
C2B/
Power Snatch 40-50/25-35kg

D.
CONDITIONING - For rep
4 rnd
AMRAP 3'
Max DU
AMRAP 2'
BB Front rack
AMRAP 1'
Sit Up+Plates
Rest 2'

E.
OPZIONALE
V-Up Complex 3×10

Pistol 4×16 (8 per lato)

For Time :

► 1 600 Run
► 2' Rest
► 0 800 Run
► 2' Rest
► 1 600 Run
► 2' Rest
► 0 800 Run