Build to a Heavy 1-Rep Power Snatch

• 18:00 to find the heavy single
• Option: Technique practice
• RPE 10

On the minute for 8min
1 power clean & push jerk @60%+

Emom9

1. 5 kipping toes to bar
2. 3 strict toes to bar
3. Rest

Scaled :
1. 5 kipping (high) leg raise
2. 3 strict (high) leg raise
3. Rest

POST-WORKOUT STRENGTH
ON AN 15:00 RUNNING CLOCK...
Build to a Moderate Set of 3 Back Squats

• Start moderate and build to moderate with 3 reps in reserve. Goal is to build off of the squats from the workout and see how it impacts with the moderate load.
• RPE 7, 3 reps in reserve.
• Daily video: https://vimeo.com/792408490

5 front squats

ScaledWOD
7 sets for load:
5 goblet squats

WORKOUT (PERFORMANCE)
EMOM x 20 MINUTES
MIN 1 - 200m Run / ½ Stairs
MIN 2 - 15/12 Cal Bike/Row/Ski
MIN 3 - Max Box Jump Step Down @61/51cm
MIN 4 - Rest

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WORKOUT (FITNESS)
EMOM x 20 MINUTES
MIN 1 - 200m Run / ½ Stairs
MIN 2 - 12/10 Cal Bike/Row/Ski
MIN 3 - Max Box Jump Step Down @51/45cm
MIN 4 - Rest

A) AMRAP 12
3–6-9-12-…
Wall Balls
Box Jump Overs
Burpees

*6x7,5m Shuttle run after each rounds

Rest 3min

B) EMOM 12
1) 13-15/10-12Cal. On a machine
2) 12-16 DB Snatches
3) 30-45sec Plank Hold

Rest 3min

C) AMRAP 12
10 Pull-ups
12 Single Arm DB Thrusters
15 KB Swings

EMOM x 32

1) 6-16cal row
2) 8-16 box jump over
3) 6-16cal bike
4) 8-16 wallball

Harjoitellaan liikkeen kolmea vaihetta varpaat maassa:
Veto
Kääntö
Dippi-punnerrus

3x Max falsegrip leukapito/roikunta tai rengassoudun yläasento
3x 1-4 Negatiivinen dippi

7min AMRAP

10 Devil's pressiä yhdellä kädellä
15 Istumaannousua