EMOM 7 min: Snatch technique

3-7 reps for Quality and rhythm

• snatch pull
• hang power snatch
• hang squat snatch
• power snatch

• squat snatch

• snatch complex

• snatch balance

• singles / TNG
  ..

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Post movement and other info as comments

Etukyykky

5 x 8

3 x 10

Eilinen/

Etukyykky, raskas ykkönen (ilman vyötä)

Tempaus pukeilta, puolesta reidestä
1x2@60%, 1x@65%, 4x2@70%

Tempaus Mave, jalkojen alle 15kg lintit
1x5@85%, 1x5@90%, 1x5@95%

Lisäpainolankku 3x30 sek

10 KBS 32/24 kg
10 C2B
Scaling is done to rubberband C2B

Warm Up
3 Rounds x 1 min interval
go from 1 exercise to the next, no rest
Air Squats
Pullups
Situps
Kettle Bell Swings
Mobility

Strength
Wendler Deadlift
5 x 75%/3 x 85%/1+ x 95%

MetCon
Death by Wallballs
Start at 10 Wallballs
Add 1 each minute
Continue till you can't complete in 1 min

3 rounds for time of

2 minutes of L-sit hold in as few sets as possible (AFSAP).

After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.

5 rounds w/ partner of:

First person goes
Run up hill carrying sandbag
10 KB swings (25#)
10 air squats
10 pushups
Bring sandbag back down

Partner repeats

Lämppä ja mobility

OTM 18
1. 1xKöysikiipeily
2. 2-4x seinäkävelyä
3. 10x KK-heilautus

Metcon: Amrap 6min
6x Boxi hyppyä
6x istumaan nousua
-aina kun uusi minuutti käynnistyy: tee 3 burpeeta ja jatka mihin jäit

15min AMRAP
2 Hand stand push ups, 2 Toes to bar, 200m run
4 HSPU, 4 T2B, 200m run
6 HSPU, 6 T2B, 200m run
8 HSPU, 8 T2B, 200m run
.........