15-12-9

DB bench @22,5/15kg
banded pull apart

A) Snatch complex
Work up to heavy complex in 10min
3 snatch pull
2 power snatch
1 hang squat snatch

B) 3 rounds for quality
20 russian twist (weighted)
10 straight arm pull down + 10s hold
4 KB turkish get-up

5 x 6-8 reps (RIR 2-3) / 60 s rest.
* Sama tai hieman helpotettu skaalaus kuin testissä.

50 calorie ergo
100 KB swings (24/32 kg)
20 wall walks
– Split work as needed; 1 partner
works at a time.

ScaledWOD
AMRAP 20 with a partner:
30 calorie ergo
60 KB swings
10 inch worms + push up from knees
– Split work as needed, 1 partner
works at a time.

5 SETS
1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

Start Light and build to Moderate.
Rest As Needed b/t Sets

• knees/ toes on the box
• try to hit +10 reps on first set
• rest 90sec

ON A 10:00 RUNNING CLOCK...
Practice Pull-Ups
Options...
Strict Pull-Ups
Negative strict Pull up
Floor assisted Pull up
Partner assisted Pull up
Pausing at Top Kipping Pull-Ups

• sets of 3s -5s

2 Rounds for time:
200 double-unders
800m run

Timecap: 20 minutes

Accessory:

For 12 minutes:
10-15 Hamstring curls on a bench
10-15 Hip extensions on GHD

This is for quality. No rest between sets.

Metcon (quality)

EMOM for 21 minutes of:
1: 7 OHS 60/40kg
2: 9 Burpee box jumps 24/20”
3: 15/12 calories row

Mobility
1000-1100
1700-1800

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Weightlifting - Snatch