Work up to a heavy Power Snatch + Overhead Squat

Emom 36 🌼
1. 15-20 Kb/ DB Deadlift

2. 15-20 Push Ups

3. 20 Gorilla Rows

4. 20 Reverse Lunges

5. 30s Scissors Kicks

6. 15 DB Goblet Squats

3 rounds for max reps:
1 minute wall balls
1 minute sumo DL high pulls 40/30kg
1 minute box jumps
1 minute rest

*score is total reps.

3 Rounds ( Each ) IGYG

1k Bike
15 Push-ups
10 Box Jumps 24"/20"

TC 15

AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans @70/47kg
4 Front Squats
Goal: 5+ rounds, barbell work unbroken

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roller
1:00 Child's Pose
5/5 Half Kneeling Weighted Hip Shift*
-Rest as Needed b/t Sets-
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

AMRAP 5
Run 300m
20 Wall Balls
20 Toes-to-bar
+
Max reps Calories

Rest 3min

AMRAP 5
25/18 Calories
20 DB Snatches 22,5/15kg
20 Box Jump Overs
+
Max reps Handstand Pushups

Emom 8

1) 8-10 Etukyykkyä 45-50%
2) 6-10 Bar facing burpeeta

1min Tauko

Emom 8

1) 8-10 Punnerrusta
2) 7-15cal Konetta

Front Squat
4-3-3-3 @82,5%+

5x2, nousu V2 painoon

-Pieni lisäys edelliseen viikkoon.

*Pidä viimeinenkin nosto teknisesti hyvänä, eli saksien pituus pysyy samana ja työntö ohjautuu lukituille käsille lapojen päälle.

20/15 cal machine
20 wall balls
5 power snatch 60/40kg