Power snatch 6 x 2

Rinnallevedon ja työnnön tekniikkaa.
Yksittäisiä hyviä toistoja.

Treeni:

25 min AMRAP
300m laite
1 RV maasta
1 RV roikosta
3 etukyykky
2 työntö
1 valakyykky

Alkulämmittely ja mobility

Voimistelua

12min AMRAP
6 rengassoutua
4 boxihyppyä
6 istumaannousua

Loppuvenyttelyt

AFAP
21-15-9 reps of
Thrusters
Burpees

• Rest

AFAP
21-15-9 reps of
Power Snatch
Double Unders

"Power Clean
1x3 (80% 1 rm)" 7 set

AFAP
100 pull ups
100 push ups
100 sit ups
100 squats

Harjoitellaan kippiä

*kippileuka
*kippivarpaat tankoon

"4500 kg

Lift 4500 kg as fast as possible using only one rep of the following:

1 Squat
1 Press
1 Deadlift

*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round.
*The goal is to lift 4,500 kg as fast as possible. "

Jalkakyykky nousu "max1" rautaan
Maastaveto 3x3x85%
Reverse Hypers 5x8-15
Etuheilautus kahvakuulalla yhteensä 100-150 toistoa

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)