2min On / 2min Off

5rounds:

12 hang power snatch @40/30kg
12 ttb

• remaining time max calorie row

Target 50-70s time to row / kiihtyvä tahti, ensimmäinen soutu selkeästi hallittu ja siitä kiihdyttäen jokaisella vedolla.

4 rounds for time
20 alt DB Snatch @22,5/15kg
20 Ring Rows
200 Meter Run/ 250m row
Rest 60s
Timecap: 16 mins

Goal: Challenging effort but minimal drop-off in split times - this means play smart with the ring rows in the early rounds.

Extra: Leaning Away Lateral Raise: 3 x 8-10 each. Rest 60s.

9 hand-release push-ups
150-m run
15 hand-release push-ups
150-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
150-m run
15 hand-release push-ups
150-m run
9 hand-release push-ups

Scaled WOD
For time: (treeni ulkona)
5 worm push ups
150-m run
10 worm push ups
150-m run
15 worm push ups
150-m run
15 worm push ups
150-m run
10 worm push ups
150-m run
5 worm push ups

EMOM 40
1. 15/12 Cal Row
2. 5 DB Burpee Box Step-Overs
3. Max Wall Walks
4. Rest
5. 15/12 Cal. Bike/Echo
6. 6 Double KB Snatches
7. Max Box Jump Overs
8. Rest

A) 4 rounds
6 strict chest to bar pull-up
Rest 1min
6 strict handstand push-up / 6-8 box HSPU
Rest 1min

B) 3 rounds for reps
1min wall walk
1min double DB hang squat clean 2x22,5/15
1min rest

*45s work on the minutes

Deadlift (18 mins )
6x2reps
- dead stop
- 85% across all sets
- perfect form
- 2-3 mins rest btw sets

Beginner option : 5x5reps , work on technique with moderate weight!

Five sets of three reps

https://www.catalystathletics.com/exercise/642/Slow-Snatch-Pull/

The slow snatch pull is a snatch pull in which the first pull is slowed significantly.

Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Overhead Squats 5x5reps@65-70-75-80-85% of 1rm
Slow Power snatch + Power snatch 3x2+2reps@40-60% of 1rm power snatch
Power Snatch 3x6 reps@60-70%
rest 1.5-2 min bwn sets

Accessory Work
3 sets
10+10 single arm upright row + 12-15 ring row for back shoulders
rest 1 min
10+10 single arm floor press + 30-40 mountain climbers
rest 1 min

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

Then,

AMRAP 10:
10 Minute Easy Jog/row/ski/bike

10 minuuttia hölkkää / reipasta kävelyä

2 minuutti juoksua / 1 minuuttia kävelyä, toista 7 kertaa