OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL
Options....
Quads
Glutes
Lats
Calves

Eilinen/Lepo

• 6 Min EMOM of:
BB Squat Clean
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Squat Snatch precedente.

20min Emom

3 Raakariveä
3 Etukyykkyä
3 Työntöä

-Edelliseen viikkon 1,25 tai 2,5kgn korotus

A

5' DU
PVC+MOBILITY

B

A.
Ogni 2' per 6' (3 sets):
Snatch Press x 5 rep

poi (no rest)

Ogni 2' per 4' (2 set):
Snatch Press x 3 rep

poi (no rest)

Ogni 2' per 10' (5 set):
(Snatch Balance + Overhead Squat) x 2 rep

B.
Ogni 90" per 6' (4 set):
Snatch + Hip Snatch

Sets 1-2 = 1 rep @ 80% di 1-RM Snatch
Sets 3-4 = 1 rep @ 85% di 1-RM Snatch

Ogni 90"per 9' (6 set):
Snatch x 2 rep

Partire con 90% di 1-RM

C.
3 rnd max rep
40" Hang Snatche
Rest 10"
40" Bar Facing Burpees

Rest 90"

D

A.
wod endurance

2rnd
200mt run
10 ring row
20 squat jump
10 thruster+plates
20 rotation+plates

B.

TEAM WOD A MRAP 40'
1000MT ROW
3RND
20 BBJO
20 TTR
20 POWER SNATCH
500MT RUN
3RND
20 HPC
20 PULL-UP
20 WALL BALL
300 DU

CONDITIONING

For time:
9-7-5-3-1 Squat Snatch @60/40kg

One round of Cindy with Strict Pull-Ups after each set. 

RPE 4

Target: First 9 Squat Snatches under 90sec, Cindy unbroken.

Round of ”Cindy” with strict Pull-Ups is:

5 Strict Pull-Up
10 Push-Up
15 Air Squat

RPE 4

Tailoring Options:
Squat Snatch→ Decrease Loading
Strict Pull-Up→ decrease rep scheme or with Jumping Pull-Ups
Push-Up→ Decrease rep scheme or Incline Push-Ups

For time:

• 30 squat clean and jerks

♀ 105 lb. ♂ 155 lb.

FOR TIME

PERFORM LIKE THE SONG WITH 24 DOUBLE UNDERS BEFORE EACH ROUND - FIRST ROUND IS 24 DOUBLE UNDERS AND ONE ROPECLIMB, SECOND ROUND IS 24 DOUBLE UNDERS, TWO DEADLIFTS AND ONE ROPECLIMB AND SO ON

• 1 Ropeclimb
• 2 Deadlifts 125kg
• 3 Muscle ups
• 4 Handstand Pushups
• 5 Burpee box jump overs
• 6 Thrusters 50kg
• 7 Pullups
• 8 Steps OH Walking lunges 50kg
• 9 Toes to bar
• 10m Handstand walk
• 11 Wall Balls
• 12 Squat cleans 80kg

For time, two rounds.

14 Kettlebell snatch 24/16kg Left (Floor)
50 Du´s
14 Kettlebell snatch 25/16kg Right (Floor)
50 Du´s

TC 5

5 x

3 vauhditonta pituushyppyä
5 boxihyppyä
7 linkkaria