B.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps
(reset before each rep)

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Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%

Thursday 20th April 2018

SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Snatch High Pull + 1 Mid Hang Power Snatch + 1 Overhead Squat

Keep this complex relatively light today (70-80% of your Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 2 of 8

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3 Rounds for Time:
400m Run
25 Burpees

Do your best to push the pace on this simple couplet today.

Post time and Rx to comments.

3sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry.
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

Tekniikkaharjoittelua kepillä

-työntötekniikka
-vauhtipunnerrustekniikka

3 rounds AMRAP of:
20sec thruster AHAP
30sec rest
20sec pull-up
30sec rest
Score is total amount of thrusters and total amount of pull-ups.

Wendler cycle week one
85kg x5
97,5kg x 5
110kg x 21

20 Min TGU Technique and quality

Split jerk 20 min OTM

Takakyykyillä, 30 kg - 3 - 2 - 1- 1 (3 työ - 10 sek tauko - 2 työ - 10 sek tauko - 1 työ - 10 sek tauko - 1 työ -10 sek tauko)

Mobility:

front rack
shoulder :external rotation, resistance band around flexed elbow, facing away from the band
wrist: extension, resistance band around the wrist joint, palm facing down

Strenght and technique: Power Clean 3-3-3-3-3-3

Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat