10-1 db snatch @22,5
20-2 cal ski
5 cleans each round @70

Every 2 min for 5 times: 1 snatch pull + 1 power snatch + 2 snatch.

Rest 3 min.

Every 2 min fo 5 time: 1 clean pull + 1 power clean + 1 clean + 1 jerk

A,
Every 1 min for 9 mins, alternating between:
3 Snatches, 70% 1RM
2 Snatches, 80% 1RM
1 Snatch, 90% 1RM

B,
For quality:
6 L/6 R Eccentric Bulgarian Split Squats, 6 secs
Pigeon Stretch, L 1:30-2 mins/R 1:30-2 mins
Sprinter Stretch, L 1:30-2 mins/R 1:30-2 mins
-- then --
2 rounds of:
10 Tempo Goblet Squats, pick load
10 L/10 R Single Leg Hip Extensions
Sled Drag, pick load 30m
-- then --
5 Eccentric Pull-ups, 6 secs
Banded Tricep Stretch, L 1:30/R 1:30
Lacrosse Ball Pec Smash, L 1:30/R 1:30
-- then --
2 rounds of:
15 Bent Over Rear Delt Raises, pick load
20 Banded Straight Arm Lat Pull Downs
10 Tempo Dumbbell Floor Press, pick load

Tempo Goblet Squats- 3 secs down and up
Sled Drags or Banded Glute Marches, 45 secs
Tempo Dumbbell Floor Press- 3 secs down and up

A,
Pause Snatch 1-1-1-1-1

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

Pause 3 secs in the receiving position of the snatch.

B,
Behind-the-Neck Snatch Grip Push Press 10-10-10

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

C,
3 rounds for time of:
21 Wall Balls @12/9kg
9 Power Cleans @84/57kg
21 Chest-to-bar Pull-ups

Goal: sub 13 mins

D,
GHD weighted Sit-up 15-12-9-6-3, using same weight per set
Weighted Hip Extension 15-12-9-6-3, using same weight per set

Alternate movements each set.

Conditioning
“Speed Demon”

AMRAP 3’s, resting 3:00 between

200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)

200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)

200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)

200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (135/95)

Power snatch 2 RM

A:
Toe or leg assisted pull ups 3xMax
DB biceps curls 3xMax

B:
Banded or strict pull ups 3xMax(fokus på fullt rörelsemönster)

C:
Strict pull ups 3xMax(fokus på fullt rörelsemönster och grepp)

0-15
6 rounds
9 Thruster @50/35kg
15 C2B/PU

On 15-20
max meters Row

On 25
6 rounds
12 DB snatch @22,5/15kg
12 HSPU

Partner switch at every round!

A,
Good Morning 8-8-8, using heaviest weight per set
Single Leg Box Step-up 30-30, using heaviest weight per set
High Bar Close Stance Back Squat 10-10, using heaviest weight per set
Pull-up 1x20, using heaviest weight for the set
Bradford Press 10-10-10, using heaviest weight per set
Single Arm Landmine Muscle Snatch 20-20, using heaviest weight per set

Single Leg Box Step-ups- 2x15 L/15 R
Single Arm Landmine Muscle Snatches- 2x10 L/10 R

B,
Complete as many rounds as possible in 9 mins of:
9 Hang Squat Snatches @52/34kg
6 Alternating Strict Single Leg Crossbody Toes-to-bars
30 Double Unders

Goal: 4+rounds

C,
Tabata Hip Extension Hold
Tabata L Side Plank
Tabata Hollow Hold
Tabata R Side Plank

Complete with 20 secs of work and 10 secs of rest until you complete 4 full rounds.

Lämmittely ja mobility

Otm 10:
4-6 leukaa

10 min Amrap:
10 istumaannousu
10 tupla / 20 sinkku
10 Kk mave

Loppuvenyttelyt