-Warm Up
Dynamic mobility
Burgener WarmUp
-Strenght
Snatch Press (A.K.A Klokov Press) complex unbroken
(http://www.catalystathletics.com/exercise/386/Snatch-Press/)

1 Power Snatch (40% RM)
5 Snatch Press
5 OHS

1 Power Snatch (70% RM)
5 Snatch Press
5 OHS

1 Power Snatch (80% RM)
5 Snatch Press
5 OHS

1 Power Snatch (90% RM)
5 Snatch Press
5 OHS

1 Power Snatch (90% RM)
5 Snatch Press
5 OHS

-Metcon
EMOM 10'
3 C&J (80% RM) Touch and go

-Cash Out

5 RFT
3 Jerks unbroken + 2 Bar MU

3-3-3-3-3-3-3-3-3-3 of:
BB Back Squat 70% 1RM (Tempo 33X1)

-Warm Up
800 m Run then
3RFT
15 Air Squat
20 Sit Up
15 Push Up

-Mobility
Shoulder, Hip

-Strenght
5x5 Shoulder Press/Snatch Press
Work in group (85% RM)

-MetCon
* AMRAP 16 min*
Basic
7 Kb Thruster (8/4kg)
14 Sit Up
7 Burpees
14 Ring Pull up

Advanced
7 Thruster (30/20kg)
14 MB Sit Up /T2B
7 Burpees
14 Pull up

Wod
1.Emom 10’
2-2/side
One Arm Swing+Clean+Jerk+Snatch

Rest:1 min

2.Emom 10’
4 x Snatch to Lunge+Press+Up+Speed Switch

@24/16

Core
3x30 Russian Twist
Rest: 30 sec

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

For time 5 rounds

7 DB push press
9 DB front squat
7 Toes to bar

1) 12 Burpees
2) 25 Air Squats
3) 40 sec Plank

Leebeni. KK kävijät ei enää hierontaa tän jälkeen.

20 Turkish Get Ups - Not For Time (use a moderate KB weight and control these movements)
+
3-4 Sets
20m Quadruped Crawl
14 Alternating Curtsy Squats

12-9-7

*käsipainotempaus
*polvetrintaan