Lepokuntoilua/väliin jäänyt harjoitus.

3 rounds:
10-8-6 frontsquat
10-10-10 rdl

3 rounds:
10 db bench
10 dp bicep curl

Snatch technique

5 rounds for time of

10 dumbbell thrusters
100-yard farmers carry

♀ 35-lb DBs ♂ 50-lb DBs

Strenght and Skills:
1. Squat.
6 sets of 2 reps @80 %

1. OHS Complex W/ empty bar Two sets of 5 reps (in the 3 vers) A.Down slow, up fast. B. Down slow, up fast w/ 3” pauses at the top and bottom position C.normal w/ pause at the top.

3.Snatch Warm up:
Two sets of five rep for ABCD w/ 3” pauses
at the start position For each
in the overhead pos for the muscle snatch
at the bottom for C,D,E
A. Snatch pull
B. Muscle Snatch
C. Power Snatch
D. Deep power snatch
E. Full snatch

1. Complex ,
   A. Establich a daily max :
   Power snatch+ Hang power snatch + Tng full snatch + Hang full snatch
   B. Do five Add sets @90%

2. Snatch Pull
   Ten set of 1 snatch pull + 1 hang snatch pull + 1tng snatch pull+ 1hang snatch pull at the weight of the heaviest of 4.A

3. Snatch Deadlift.
   Three set of ten reps (weights from 4.A)
   Hold at the pockets 3”

Gym And Wod:

Wod Cardio:
Amrap 16
4 Mu
8 Kb squat clean
12 Burpees
16 Ttb

5 sprints for time of:

• 25-meter handstand walk
• Then, 5 sprints for time of:
• 50-meter walking lunge

Rest at least 2 minutes between efforts

A1: Trap Bar Deadlift 1x5, 1x5, 1x3= 3 rep 95%
A2: Kettlebell (or Dumbbells) Jumping squats 1x3, 1x3, 1x3 (lightweight)
A3: Grips strength Pullups 1x maxreps, 1x maxreps, 1xmaxreps (stop 1 rep short of failure) (use cannonballs, fatgripz, towel, or rope)

Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 10:00am so there will be no early morning class (5:15am).

Special Mary x couples (min 5 reps per person):

5 handstand push-ups.
10 one-legged squats, alternating.
15 pull-ups.
10 handstand push-ups.
20 one-legged squats, alternating.
30 pull-ups.
15 handstand push-ups.
30 one-legged squats, alternating.
45 pull-ups.
10 handstand push-ups.
20 one-legged squats, alternating.
30 pull-ups.
5 handstand push-ups.
10 one-legged squats, alternating.
15 pull-ups.

**Time cap: 25 min.