• Active Straight Leg Raises x 10 reps each side
• Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

The snatch, the queen of the Olympic lifts, is performed by lifting the barbell from the ground to overhead in one smooth motion. With an average time of 1.5 seconds to complete the lift, the snatch is widely considered the fastest and most powerful lift in the world — it’s also the most technical and requires skill, precision, and requisite strength.

A,
Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 3

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 1 min for 10 mins, alternating between:
Run, 200 m
7 Ring Muscle-ups

C,
3 rounds for quality of:
15 Banded Face Pulls
Suitcase Carry, pick load, R 30m
15 Banded Pull Aparts
Suitcase Carry, pick load, L 30m
10 Plate Front Raises, pick load
10 L/10 R Crossbody Deadlifts, pick load

30-60 Minute Bike
60-90 Minute Walk
20-30 Minute Swim
30-40 Minute Jog

Bent Over Neutral Grip Shoulder Fly: 4 x 12-15. Rest 60s.
- use small weight plates for this.
+
5-10mins easy bike/row/walk
+
- Lizard Pose
- Scorpion Stretch
- 5 Parasympathetic Breaths each position (6s inhale + 1s hold + 6s exhale + 1s hold)

For Total Load:
5 Sets of 3

25-20-15
DB Hammer Curls
Banded Curls
Rest as needed.
+
- Rockback Adductor Stretch x 60s each
- Scorpion Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

2 x AMRAP 8

12/9cal echo
9 wallball
3 bmu / Scaled 4 c2b or 6 pull up

REST 4min

Harjoitus on selkeä vauhtikestävyysharjoitus, tavoite saada toisella kierroksella enemmän toistoja kuin ensimmäisellä / Etsi sopiva tahti, jotta voimisteluliikkeet eivät hyydy vaan pystyt pysymään tasaisessa liikkeessä

Thruster 5 RM

Partner workout!
10:00 AMRAP
20 Calorie Row
20 G2OH with a plate @20/15kg
20 V-ups

Rest 2:00

10:00 AMRAP
20 Calorie Bike/Ski/Stairs x 1
20 Plate Walking OH Lunges
20 Hollow Rocks

• Goal: Challenging effort
• Split the work with your partner how you wish.