Optional Accessory
WEIGHTLIFTING

Clean/Narrow Grip Snatch (power or squat)

Every 60-90sec x12

RPE 3 to 3+, or go by feel.

Alkulämmittely ja mobility

Harjoitellaan Työntöä

15min tiimissä
Max kalorit
Oman vuoron jälkeen kierros cindyä

Loppuvenyttelyt

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

On the Minute x 5:
5 "Touch and Go" Squat Snatches

• Same load across all sets. This workout will be repeated.

Kick outs: 15 reps
Push-ups - 15 reps
Wall Sit - 45 secs
Lunges -15 reps
Jump Squats - 15 reps
Burpees - reps reps
Shoulder Tap Plank - 45 secs
Plank - 45 secs
Squat Pulse - 15 reps

Repeat this set twice

15 seconds break after each exercise

5x
Clean pull + Power clean + Hang squat clean

@max 60%

Partner WOD
(you go, I go )
Chipper
120 Cal Row
100 Wall Ball (20/14)
80 Wall ball sit up
60 Box Jump Over
40m Doulbe KB OH Walking Lunge@ 20/12kg
20 burpee pull up
Timecap: 30 mins

3 rounds for quality
2 rope climbs
10 ring push ups
5 pass throughs
2 wall climbs

Ei ohjattuja tunteja!

Snatch technique + Build up hang snatch

E2MOM 8
1. 6x Hang Snatch
2. 12x DB Snatch alt.

4 Rounds for time:
20x Push up
20x Sit up
20x Air sq
TC: 10min