3 - Position Power Snatch, maximum spreed ( Pocket - Abone Knee - Floor )

5 x ( 1+1+1 ) x 1:30

3-4 sets of
8 Floor Press
8/side KB/DB Bent over Row

🟦🟦🟦EVENT I.🟦🟦🟦
🔶“Rowed Runner”🔶⬛️ NO TIMECAP!
For time :
- Partner A: 1200m row
- Partner B: 1200 run
- Partner A: 1200m run
- Partner B: 1200m row

Workout is complete when both persons finished the run and the row!
The run and the row are done simultaneously!
Timecap : 12 mins

WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE SNATCH from POWER POSITION + OHS + POWER SNATCH from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-2 sec
2×2× 1+1+1+1@barbell, rest 1min

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SNATCH + SNATCH from KNEE + DIP SNATCH all snatch with a pause in the catch 1–2 seconds, snatch from knee = hartialinja tangon etupuolella, tasapaino koko jalalla
1×2× 1+1+1@barbell, 6× 1+1+1@52-55-58-55-58-61%, sn-%, rest 2min

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BACK SQUAT + DB's RDL *tee DB's Romanian DeadLift heti kyykyn perään, valitse sellainen kuorma, että jaksat tehdä toistot hyvällä tekniikalla - jalkaterät suoraan eteenpäin - tuntemus takareisi, pakara, alaselkä
3× 3+10 reps@70%, bs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Snatch from Power Position
Stand tall with the bar in your snatch grip hanging at arms’ length and actively push it against the hips. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Snatch

video: DB's Romanian DeadLift = RDL

video: Wide-Stance Jump-Squat to Close-Stance

AF WEEK 8, Day 3

WEIGHTLIFTING:
E90sec x5:

3 Cluster @ 70-75% of 1RM. Drop and go.

Loading should be on the heavy side. Clusters with singles. Drive
hard with your legs!

AF WEEK 31, Bonus workout, engine

CONDITIONING:
AMRAP 20:

15/12cal Row
10 Burpee over Rower

Target: 10+ rounds. Keep GRINDING!

Warm-up

Perform the following on BikeErg with a running clock :
@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hardest effort (RPE 9)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)
After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

A) 8 mins to build to a heavy snatch pull + power snatch

Wod:- FT
50 Power snatch@50/35
40 Box jump overs@24/20”
40 Power snatch@55/37.5
45 Syncro Air squat
30 Power snatch@60/40
50 Syncro HRPU
20 Power snatch@65/42.5

progression:-
50 Power snatch@40/30
40 Box jump overs@24/20”
40 Power snatch@45/32.5
40 Syncro Air squat
30 Power snatch@50/35
40 Syncro HRPU
20 Power snatch@55/37.5

fitness:-
50 Power snatch@30/20
40 Box step overs@24/20”
40 Power snatch@35/22.5
35 Syncro Air squat
30 Power snatch@40/25
30 Syncro HRPU
20 Power snatch@45/27.5

3 to 4 rounds for quality

10-seconds/side Single-arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace

Bike Erg
Every 5-minutes dismount and perform:
5/side Single-leg DB snatch

5x 2 squat cleaan + 2 Shoulder to OH