Hang (above knee) snatch high pull + squat snatch, (pause above knee)

8 x (1+1)@60-70%, of squat snatch 1RM

1:30

Power Snatch on Hip

5 x 2@60-80% of power snatch

SO 1:30

Squat snatch EMOM 10 week 1

5 squat snatches @ 65-70%1RM

• Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.

Back Squat
4x2r
Leave 1 rep in the tank.
Rest as needed.

3x3x70% Split Jerks

"Beef Jerky"
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

Kilos:
Kettlebell: 22.5/15
Push Jerks: 75/52

ENDURANCE WOD

In teams of two for 40 minutes:

2000m row

10 rounds of “Chief” with DB´s:

3 power cleans (pick DB weight)
6 push-ups
9 Air squat

Share the work. One work, one rests.

OPEN WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters 42,5/30kg
Chest-to-bar pull-ups

Time cap: 20 minutes

Time/Reps.

https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf

Front Squat x 5
rest 90s
Pull Ups x 5 (weighted)
rest 90s

AMRAP 15
15 Pullups
15 Front Squats 42,5/30kg
15 Handstand Pushups