Back Squat
warm up-
35% x 5
45% x 5
55% x 5
@@@@
65% x 3
75% x 3
85% x 3+
@@@@
For time
500mt. Corsa
30 Snatch anystyle 50/35kg.
500mt. Corsa
@@@@
Cool down: Stretching

Strength:
Snatch balance + OHS
Spend 10 minutes working up to a heavy single
Conditioning:
A) 2 minute AMRAP
5 Power Snatch (95/65, 75/55, 55/35)
10 Burpees
:30 rest to change weight
B) 2 minute AMRAP
4 Power Snatch (115/80, 95/65, 75/55)
8 Burpees
:30 rest
C) 2 minute AMRAP
3 Power Snatch (135/95, 105/75, 85/60)
6 Burpees

04 Rounds for Time :

► 10 Deadlift
► 12 Burpees Over Bar
► 30 D.U. Unbroken

1 Mile Easy Assault Bike
(then)

AB Sprint 12sec @ 90% +
every 70sec x 5
*turn on your power and brain with this - build up and try to get some max wattage by the last set - comparing your peak wattage to week one - this is a good metric to see how recovered you are.

Snatch

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1

Keskitytte jokaiseen nostoon.

"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 50/35kg
Second 50 Reps - 60/42.5kg
Time Remaining - 70/50kg

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 60/42.5kg
Second 50 Reps - 70/50kg
Time Remaining - 82.5/55kg

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 82.5/55kg
Second 50 Reps - 102.5/70kg
Time Remaining - 122.5/82.5kg

Odd: 3 pull ups + 9 push ups + 12 air squats
Even: 10 burpees

Conditioning
Teams of 3:
For Time (30 Minute Cap):
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Or…

Individually:
For Time (30 Minute Cap):
21/15 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (75/55)
21/15 Calorie Assault Bike, 18 Power Snatches, 18 Thrusters (95/65)
21/15 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)
21/15 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)
21/15 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)

For time:
- 100 sit-ups.
- 90 Air squats.
- 80 Flutter kicks (each leg).
- 70 Push ups.
- 60 Cross crunches.
- 50 Box jumps.
- 40 Back extensions.
- 30 pull ups.
- 20 Toes to bar.
- 100 Sit ups.

Liikeparina käänteinen vatsarutistus.