snacth + clean & jerk technique:

3 x 1 hip snatch + 1 hang snatch, 65-75%
3 x 1 hang snatch + 1 snatch, 65-75 %

3 x 2 clean + 2 jerk (65-75 %)

Wednesday

Thruster pyramid
Thruster 30 kg/ 25 kg x 10
Thruster 40 kg/ 30 kg x 8
Thruster 50 kg/ 35 kg x 6
Thruster 60 kg/ 40 kg x 4
Thurster 70 kg/ 45 kg x 2
Thruster 60 kg/ 40 kg x 4
Thruster 50 kg/ 35 kg x 6
Thruster 40 kg/ 30 kg x 8
Thruster 30 kg/ 25 kg x 10

Time cap 6 minute.

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

A: Partner WOD
20min amrap
3 CTB
6 HSPU
9 RKB swing 32/24kg
* Alternate full rounds

2x 1800m, +100 - +150 cooper tavoitevauhdista.

6 min rest btw set

3 rounds for quality, not time:
- 10 wide grip strict pull-ups
- 10 Bulgarian ring dips
- 10 strict chin-ups (supinated grip)
- 10 strict ring dips with a slight pause at the bottom of each rep
- 10 single arm ring rows on each arm
- 10 ring push-ups with a slight pause at the top and bottom of each rep

The exercises get easier further through the circuit, so try to move from one exercise to another without taking rest. However, if your form breaks down, then rest. Quality over speed. After each round, rest for as long as needed until you feel recovered and ready to go again.

• 3 Round of:
Row 30 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
GHD Sit Ups 30 reps
MB Wall Ball (9/6Kg) 30 reps
Two-Arm KB American Swing (24/16Kg) 30 reps
30 Min Timecap

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Leppee