A.
20m Bear Crawl
20m Crab Walk
20 Jump Squat
15 Hand Release Push Up
15m Burpee broad jump
30 Mountain Climbers
500m Row

B

SNATCH

Ogni 2' , per 6' (3 set): 
3 posizioni di Snatch @ 65-75% 
(altezza anche,metà coscia, Da pavimento)

poi

Ogni 2' , per 6' (3 set): 
Hang Snatch + Snatch @ 75-85% 3 rep

poi

Ogni 2' , per 10' (5 set): 
Snatch @ 85-95% 3 rep
poi
Ogni 2' , per 6' (3 set): 
Snatch Pull x 2 rep @ 95-100%

C

For time:
400 Mt Run
10 Bench Press
400 Mt Run
20 Bench Press
400 Mt Run
30 Bench Press
400 Mt Run
40 Push Ups

Note: Bench Press partire con carico alto e
scalare a giro

D

4 Rnd
15 Pull-up
15 GHD
5 BMU
10 FS

E

For Time:
27-21-15-9:
Wallball
Box Jump Over
Power Clean 50/35

Hang squat clean 5-5-5-5-5 reps

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Tee tukevalla penkillä joka alkava min x 12

Pariton minuutti: 10 dippiä
Parillinen minuutti: 10 sek L-sit pito

On the 1:30 x 9 Sets:
Sets 1+2+3 - 3 Hang Power Snatches (Knee Level)
Sets 4+5+6 - 2 Low-Hang Power Snatches (Below knees)
Sets 7+8+9 - 1 Power Snatch

OTM 12 minute
Front squat x 3
Back squat x 6

Week 1
Weight 50 % back squat 3 RM

Week 2
Weight 55 % back squat 3 RM

Week 3
Weight 60 % back squat 3 RM

Staff Sergeant Donna Johnson

5 rounds

60 high nees
30 burpees
20 chair dips
10 air squats

Takakyykkyjen tilalla trap bar deadlift 4x3. Trap bar paino laskettu olevan 25kg.

5 rounds for time

10 push ups
15 sit ups
20 air squats

• 2-3min. Row/Bike/Run

• 2x
  12 Sit up
  9 Squat
  7 Ring Row
  5 Push up

• Mobility...

• Work on: Power snatch & Clean

Build to a 1RM clean
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to a 1RM deadlift
Use percentage examples above

Build to a 1RM strict press
Use percentage examples above