Power snatch

12 x E90s
3x3
3x2
6x1

E3MOM 15

Squat Snatch, Heavy Double
8 Bar Facing Burpees
30 Single Unders

Squat Snatch, Heavy Double, you can choose weights.

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

Squat progression VK 1/6

Tempo back squat (2020)
4x8 @45-50% 1RM

Progressiossa vaihdellaan vuoroviikoin tempo back squatia ja pause back squatia. Tempo-kyykyissä on useampi toisto (VK1: 8 / VK3: 10 / VK5: 12) kevyemmällä painolla ja pause-kyykyissä vähemmän toistoja (VK2: 4 / VK4: 3 / VK6: 2) isommalla painolla.

EMOM 12
min 1 - 3 Snatches @70% of 1RM
min 2 - 2 Snatches @75%
min 3 – 1 Snatch @80%
min 4 - 3 Snatches @72,5%
min 5 - 2 Snatches @77,5%
min 6 – 1 Snatch @82,5%
min 7 - 3 Snatches @75%
min 8 - 2 Snatches @80%
min 9 – 1 Snatch @85%
min 10 - 1 Snatch @85-90%
min 11 - 1 Snatch @85-90%
min 12 – 1 Snatch @85-90%

3x 7 hang power snatches, rest 60s
3x5 hang power snatches, rest 60s
3x3 hang power snatches, 60s

3x5 hang power cleans, rest 60s
3x3 hang power cleans, rest 60s
3x1 hang power clean, rest 60s

Build up weight in both.

100 Thrusters (50kg/30kg)
3 Burpees at the start of every minute

Start with 3 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.
Post the total number of minutes it took to reach 100 thrusters.

Timecap 35 minutes.

6:30 Basic Endurance CrossFit
7:30 Strict Pull Ups + Strict Ring Dips ( Test ) + Metcon

15:00 Strict Pull Ups + Strict Ring Dips ( Test ) + Metcon
16:00 Ring Muscle Up, technique + Accessory
17:00 Basic Endurance CrossFit
18:00 Strict Pull Ups + Strict Ring Dips ( Test ) + Metcon
19:00 Basic Endurance CrossFit

[0:00 - 10:00]
AMRAP 10:
1 Lateral Bar Over Burpee
1 Push Jerk 50/35kg
2 Lateral Bar Over Burpee
2 Push Jerks 50/35kg
3 Lateral Bar Over Burpee
3 Push Jerks 50/35kg
...
Add 1 Per Per Round

Wod
8 min Emom
Row 175m/125m
1 min rest/change
8 min Emom
30s Double unders