Shoulder Press
3x6 @ 75%
90s. Recovery

For time

12-9-6
Hang Power Snatch 50/35kg
6-9-12
Bar Over Burpees

A)
Close Grip Floor Press in Bridge
8 x 3. Every 60s.
- These are SPEED Reps, so use a weight that moves well
- Slightly heavier than last week if possible

B)
Mixed Grip Pull-Ups
6 x 4. Every 60s
Alternate grip each round. E.g. left under / right over round 1 and then vice versa round 2.
Options: Weighted, BW, Partner/Self Assisted on bar or rings

4 rounds for time
20 alt DB Snatch @50/35lbs
20 Ring Rows
200 Meter Run or ½ Stairs
Rest 60s

• Goal: Challenging effort but minimal drop-off in split times - this means play smart with the ring rows in the early rounds.

Every 2.5min for 4 rds (10min)
8 DL

Barbell Bent over row 3x8
rest 2min btw sets

5x 2 Tempo snatch pull + 2 Snatch
@55-65%

WORKOUT OF THE DAY:

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Metcon (time)
1600m run
100 RS Deadlifts
80 RS Hang power cleans
60 RS Push press
1600m run

Harjoituksen tavoite on tehdä annettu työmäärä mahdollisimman nopeasti. Tarkoitus on kehittää vauhti- sekä voimakestävyyttä.

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WARM-UP:

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800-1600m run/jog with sprints

Then

3 Rounds of
10m Inchworm push ups
20m Duck walk
30 Bear crawl

Then

3 Rounds of:
12 Rucksack Deadlifts
9 RS Hang power cleans
6 RS Push press

Bodybuilding Amrap 25min

20/15cal machine/ or 20-50 DU
1-3 rope climb
5-10 push up
10+10 DB row
10+10 DB lunge press

(For quality&pump, not all out)

Hang Squat Clean + Squat Clean
Build to a heavy set of 1 + 1 over 6 sets. Rest 2:00
- Option: Technique practice.