Squat snatch 1 RM

HSW Speed – 2 x EMOM 5

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.
Tips (for faster HSW). 1) Turn your hands out as you walk, 2) Open up your shoulders (to be taller and fall forward faster. Think of this like leaning forward when running), 3) Bend the knees slightly (but this will lead to a worse back position, so it’s a compromise), 4) Faster cadence (move your hands faster with shorter steps first)

AVAILUT
Cat - Cow
AKK - Kobra
Lankku - lonkankoukistaja
Syväkyykyssä kierrot
90/90 taivutus eteen - kierto taakse
Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

HALLINTA
2 kierrosta 40s./liike/puoli
1. Staattinen seinäkyykky
2. Polvi koukussa pohjenousut oik. & vas.
3. Yhden jalan kyykky eteen oik. & vas.
4. Pull over seisten vk oik. & vas.
5. Dead bug lp ja jalkojen kierrolla

Supersarja
3 x 8-10-12 maljakyykky (raskas)
3 x 12-10-8 v-nostot lp/kp
3 x 30s. hiihto
Lepo

FITNESS MADNESS (Partner workout)
For time
800m Run (Switch every 100m)
3 Rounds
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

600m Run (Switch every 100m)
2 Rounds
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

400m Run
1 Round
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

Rx+:22,5/15 kg
Time cap: 25:00

CORE
Partner russian twist with toes
3x10

Skills

Aikaa vastaan:

30 Varpaat tankoon

30 Valakyykkyä 25/35

15 Varpaat tankoon

15 Valakyykkyä

Skills

Metcon 5x 1min ON 1min OFF
6 Raakariveä 35/50kg
AMRAP: Cal

Alternate B1 / B2

B1. Seated DB press* – 2 x 8-10 @ RPE 7 (3 RIR), Rest 1:00 before B2

B2. Single arm DB row– 2 x 8-12/side @ RPE 7 (3 RIR), Rest 2:00 before B1

BACK SQUAT + SINGLE LEG RDL
*rdl: barbell snatch grip

3× 2 + 5 reps/leg@75-85% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

3 kierrosta kaverin kanssa ”aikaa vastaan”
A ja B osiot vuorotellen

A.
30 wall ball
30 mave 2 raskaalla kuulalla
30 burpee kuulan yli
- 2 min huili
B.
50 am. heiluri
50 abmat istumaannousu
50 cal ergo
- 2 min huili

Toistot saa jakaa miten parhaaksi näkee

Ensin osio A, 2min huili. Sitten osio B ja huilin (2min) jälkeen taas A jne. Yht 3 kierrosta

Tc 40 min

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top