Weightlifting - Snatch

EMOM for 12 minutes of 2 hang power snatches.

Choose a light to moderate weight that moves well. Focus is on the speed and precision.

Accessory:

3-5 sets of:
20 Deadlifts with DB’s
20 Lunge steps with DB’s
Go unbroken on each set. Choose a light/moderate weight. Rest as needed

5-8 reps total of standing long jump.

3 Rounds for total time:
20 Deadlifts @100/70kg
20 Toes to Bar
Rest 2:00

• 16:00 Time Cap

12 min AMRAP
10 deadlifts 100kg/ 80kg
20m farmers carry with one kb 32kg/24kg
15 cal row

Gymnastics strength
15 min for quality
Pike hs scapular push up
Pike hs legraise
Pistols
HS walk/shoulder taps
Superman rock

30min, 1 x tempaus joka toisella minuutilla.(kyykkyyn)

EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s DB Hang Power Snatch (50, 35 lbs)
Minute 3: 45s Barbell Rows (42.5, 30 kg)
Minute 4: 45s Assbike moderate pace
Minute 5: 45s Single Unders
Minute 6: 45s Hollow Rocks

*Score today = Your goal to reach within the next 90 days?

"Undercover"
3 Rounds:
15 Power Cleans (115/85),
20 Pushups
Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders
Directly into 1 Round:
50/35 Calorie Assault Bike

Row 2km for time.

(Time cap: 10min.)

10 min EMOM
Easy 12 cal / 8 cal
Medium 15cal / 10 cal
Hard 20 cal / 15 cal

21-15-9
Dips
Hang power clean