Weightlifting – Snatch

Build up to a heavy set of 3-postition snatch

*3-position snatch: Hi-hang snatch + hang snatch + snatch

6 sets of:

1 wall walk
5/5 russian twist @20/10kg plate
10 plate GTOH
15 air squat
1' rest

Focus on consistent pace

Max rest, then:
2000m row for time

Front squat 4 RM, then max reps @ 90 %

Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

Warm-up
2-3km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Kova viikko tulossa, hieman nostoissa kevennystä luvassa ja metcon tyylinen nostelu (kisaan preppaavaa myös) ja sit toinen nostotreenit enemmän tekniikkapohjalta. Luvassa myös vähän erilaista pidempää metconia.
Ens viikolla kevyt kyykky ja penkki.

3sets to fail
Strict pull ups
SA DB rows
Isometric Back extension hold 30-45sec
2min rest

Alkulämmittely ja mobility

Pystypunnerrus progressio

Emom 90s x 6
"Chief"

Loppuvenyttelyt

TEAM OF 3

A. FOR TIME 4 K ROW CHANGE AS NEED

B. FOR TIME ALL THE MEMBER OF THE TEAM MUST COMPLETE ONE ROUND OF:

15/12 CAL BIKE

80 DU

15/12 CAL BIKE

Banded deadlift 5x5 reps