EMOM4
1-2 snatch @60-70% Tämä emom toimii lämmittelynä.

E2M x 5

1 snatch 15s rest 1 snatch 15s rest 1 snatch @75-80% Suora kolmen toiston sarja on pilkottu kolmeen ykköseen. Pidä painot teknisenä ja valitse prosentti päivän fiiliksen mukaan.

-Varaa 2 toistoa
-Tauko 2min

2-3sets:

8+8 reverse lunge
30+30m s-a farmer carry

21-15-9
Burpee over the bar
Front squat

M:60-70kg
W:40-50kg

AMRAP 30

Athlete A : Row Calories

Athletes B & C :

20 Strict Handstand Push-Ups
30 Partner Over Burpees
20 Synchro Hang Power Cleans 50/35kg

Vaihteluviikko

3x3 takakyykkyä 2s alastopilla
60-65%

+15min laadukkaasti
3+3 Pistoolikyykky
6+6 Kylkitaivutus
3-6 Strict T2B tai jalkojen nosto

Snatch drills
3x3 snatch press under
3x3 drop snatch
3x3 snatch balance

Then
5x 1 snatch balance + 2 overhead squat

For time

3 rounds for quality

10+10 Seated external shoulder rotation
10+10 Hollow flies
10-20 Seated leg raises

6 rounds for time of:
8 double-DB box step-overs (51cm) (15/22,5kg)
12 single-DB snatches (15/22,5kg)
48 double-unders
– Rest exactly 1 minute between rounds.

Scaled WOD
4 rounds for time of:
8 single-DB box step-overs
12 single-DB snatches
24 single-unders
– Rest exactly 1 minute between rounds.