Alkulämmittely ja mobility

Harjoitellaan pysty ja vauhtipunnerrusta

On /off 30s 1min 3kierrosta
Rengassoutu
Kyykky
Burpee

Loppuvenyttelyt

A: Power snatch / Snatch @90% of p.snatch 3x2
B: Power clean / clean @90% of p.clean 3x2
C: Snatch Game
D: Slow motion snatch pull @80% 5x3

3 rounds for time

33 Box jumps (60/50 cm)
33 Jumping pull-ups
33 Kettlebell swings (16/12kg)
33 steps walking lunge
33 Knees to elbows
33 Push press (20/15kg)
33 Back extensions
33 Wall ball shots (20/14 lbs)
33 Burpees
33 Double unders

A: Snatch techniqe
B: Muscle clean / hang clean
C: Front squat max.

AMRAP 15
5 Overhead Squat (R)
5 Overhead Squat (L)
10 Front Squat 10/5kg
10 Air Squat
10 V-ups
10 Suitcase
10 Sit Up

ABC Anything Be Complete

3 rounds for time of

800-m run
15 split cleans
3 legless rope climbs, 15-ft. rope

♀ 95 lb. ♂ 135 lb.

A.
5' BIKE
PVC+MOBILITY

2 rnd
30" Side Plank (SX)
30" Scapular Circles fromPush-Up Position
30" Side Plank (DX)
30" Supinated-Grip Hang from Pull-Up Bar
Rest 30"
6 Kettlebell Windmills (per lato)

B.
Ogni 2' per 4' (2 set):
Snatch Press 5 rep

no rest aumentare il carico ed eseguire

Ogni 2' per 4' (2 set):
Snatch Press 3 rep

no rest aumentare il carico

Ogni 2' per 6' (3 set):
(Snatch Balance + Overhead Squat) x 2 rep

C.
emom 10' al minuto eseguire squat snatch

Da 1-5 = 2 rep @ 70% of 1-RM Snatch
da 6-10 = 1 rep @ 75% of 1-RM Snatch

D.
3 rnd per max rep:
30" di Deadlift BW
Rest 15"
60" DU

rest 90"

3 rnd per max rep:
30" di Deadlift BW+10-15%
Rest 15"
60" DU

E.
3 rnd
DB Bulgarian Split Squats x 6 rep per lato
rest libero
GHD 20 rep
rest libero

F. 
3 RND
10 Burpee Box Over
20 Thruster (50-35kg)
30 Pull-Up 

rest 4' tra i rnd

Tabata:
1. Set

-hollow hold
-arch hold

2. Set

-sit-ups
-back extensions

Mobility 22min

• 3min.: Row/Bike/Run

• 1 rnd:

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 60s. Shoulder rotations w/ plates

• 1 rnd:
  10 Snatch grip deadlift
  10 Muscle snatch
  10 Press
  10 OHS

• 2x 3-position Snatch pull

• 2x 3 Snatch balance

• 2x 3-position snatch

• Mobility btw sets.

30 toes to bar for time
2 min rest
30 overhead squats for time (15-30kg)
2 min rest
30 box over burpee for time