3 Sets of 5 - Snatch Grip Sotts Press

Followed by...

5 Sets:
3 Snatch High Pulls
3 Snatch Balances

• Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.

3*
60m 1 arm OH DB WL
3 Rope Climb

TC 12'
3' rest

3*
60m Double DB Front WL
3 Rope Climb

TC 12'
3' rest

3*
60m Double DB Carry WL
3 Rope Climb

TC 12'
3' rest

4 X 4 Min AMRAP of:
Double Unders 30 reps
MB Wall Ball (9/6Kg) 20 reps
Toes to Bar 10 reps
1:00 rest each AMRAP
Lo score è continuo, per esempio se alla fine del primo AMRAP ti sei fermato a 5 Toes to Bar al
inzio del secondo AMRAP riprendi dal sesto Toes to Bar.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

VO2 Max intervals:

30min Running clock performed as:

• 40s on/20s Off (Alternating Echo Bike & Row)

*Alota vähän iisimmin, ja nosta vauhtia pikkuhiljaa. Vikat 10min pitäis mennä jo aika lujaa.

• 3 Interval of:
Assault Bike 10:00 @ 85-90% MHR
2:1 rest each interval

15-25 reps accumulated of:
Strict Ring Muscle Ups (5-10’’ eccentric)

** 2 stations***
10 sets
2 Strict Ring muscle-ups https://vimeo.com/162485846
Second station: 3 Chin-ups at 35% of 1RM (Supinated grip)
https://vimeo.com/175741058

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

5 sets
10 banded Scapular retractions https://vimeo.com/175147428
35 Arch rocks
https://vimeo.com/175175757