3 Rounds :

2:00 Cardio
30s Banded Hamstring Stretch
30s Banded Lats Stretch
30s Push Up To Down Dog

12x Every 30s.

1 snatch
1-4 @70%
5-8 @ 75%
9-12 @ 80%
- plan your weights ahead

For time

• 150 wall-ball shots

  • ♀ 14-lb medicine ball to 9-foot target
  • ♂ 20-lb medicine ball to 10-foot target

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

EMOM 9 (3 rounds)
1) 10-15 cal Row/Bike
2) 10-20m DB OH walking lunge
3) 10-15 V-ups/Tuck-ups

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2-3 Rounds of Hip flow

Bent over row 10-8-6-6 reps

20 Squats
50m FC
500m Cardio
40 WB
10 Chin Thrust / 30PushUps
500m Cardio
30BP
40SitUp
500m Cardio

Power snatch

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 60%1RM Snatch

– Rest 2:00 –

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 65-70%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 60% and 65-70% 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

20 Minutes mobility

Onnellista ja voimakasta uutta vuotta!