Build up to Heavy Single Snatch Balance

3 kierrosta

6+6 jousiampujan soutu
6+6 tuettu yhden jalan romanialainen maastaveto
1min lepo

2 sets of (5min rest btw sets)
4x 3min ON/2min OFF

A. In a 3min window
40/32 Cal Row/Bike
+
AMRAP of
10 KB Swings
10 Goblet Squats

B. AMRAP 3
6x7,5m Shuttle Runs
10 Plate Ground to Overhead
6x7,5m Shuttle Runs
10/10 Russian Twists

C. In a 3min window
30 Wall Balls
+
AMRAP of
4 Single Arm Devils Press
8 Box Jump Overs

D. EMOM 3
-Max reps Knee-hugs
-Max reps Pushups
-Max Cals SkiErg

AMRAP 7
3 Wall Walks
6 Thrusters 42,5/30kg
9 Bar Facing Burpees

Rest 3min

AMRAP 7
7 Pullups
14 Wall Balls
28 Double Unders

5x 1 Push Jerk + 2 Jerk Grip Overhead Squats

• Build up to max weight

6x1 Hang Snatch Below Knee

• Build up to 95% of max Snatch

E3M x 4
15/11 cal row
10 ohs 40/30kg

Rpe 3-3.5

Treenin idea on kehittää valakyykkyn taloudellistuutta/kapasiteettia hieman väsyneenä. Pidä paino kevyenä, jotta pystyt tehdä hyvällä tekniikalla sarjat ub. Soudun calorimäärä pitää olla sellainen, että pystyt soutamaan sen helposti minuuttiin.

6 x 2 Overhead squat, 80 %

7 x rope climb for time

10x Max Height Jump to Broad Jump

• Jump as high as you can, land to the bottom of the squat and immediately jump as far as you can from the bottom of the squat
• Rest 30s.-60s. between efforts