Squat Snatch

5 Sets

4 Rounds Below is 1 set

Squat snatch 65%
Rest 10 seconds between each cluster set of 3 reps

so should complete 12 reps in total of above before rest 1:00 between rounds.

Workout

Lactic Bike intervals

8 Rounds

every 2:00

20 second max effort bike record calories.

15 Mins stretch and mobility .

• 5 Min E1/2OM of:
Ogni 0:30 x 10 sets
BB Power Snatch touch n’go (60/40Kg) 3-5 reps
@ 5:30
BB Power Snatch touch n’go (60/40Kg) max reps unbroken
Effettua l’EMOM ogni 30 sec come indicato per 5 minuti poi allo scoccare del min 5:30 effettua
una serie a max reps unbroken

Tabata
naruhyppely

Tabata
lankkupito

Partner WOD

25min get as far as you can
(AMRAP)

2 Rounds of:
8 HSPU

24 Deadlift 60/40kg

32 Box Jump Overs

2 Rounds of:
16 HSPU

24 Deadlifts 80/50kg

32 Bar Facing Burpees

2 Rounds of:
24 HSPU

24 Deadlifts 100/70kg

32 Box Jump Overs

2 Rounds of:
32 HSPU

24 Deadlifts 120/80kg

32 Bar Facing Burpees

(if you finnish, start over from the beginning)

21-15-9 reps for time:
Chest to bar pull ups
Burpee box jump overs@60/50cm
Cash out: 8 TNG Clean@50/35kg

EMOM 18':
a) 10 Thruster@50/35kg
b) 10 Deadlift@50/35kg + AMRAP Bar face burpees
c) Rest

Alkulämmittely leikkiä ja mobility

Keppijumppa

5 kierrosta 20s/ 10s
Punnerrus
Uinti
Silta
Kyykky
Roikunta

Loppuvenyttelyt

Mobility

OTM 10 min
Bench press x 4

Weight 60 - 70 % 1 RM

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2 miles or 20:00 minutes

Finisher
50 crunches
1:00 hamstring stretch