Snatch
1 Hang Squat Snatch + 1 Snatch
6 x Every 1:45 (Build)

x x x
3 x 5 Snatch Grip Deadlift

5 Sets:
1 Clean Deadlift + 1 Clean Pull + 1 Clean
Set 1: @65% 1RM Clean
Set 2: @70%
Set 3: @75%
Set 4: @80%
Set 5: @85%
- Rest 2min btw sets

Warm Up
2 rounds
2 min cardio machine
20 hip bridges / 10+10 single leg hip bridges
20 alt leg v-ups / tuck ups
10 tempo goblet squat

Strenght
Build to heavy 3 rep set on Pause Front Squat
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon
3 rounds for time with partner (time cap 20 minutes)
30/24 calories of bike erg or 24/18 calories of air bike
10 clusters @60/42.5kg (or max 75% of 1rm thruster)
20 toes to bars / strict knee raises as high as possible
20 syncro air squats

AMRAP30
400m run (both run)
60 alt. DB snatch (ygig)
40 DDB box step over (ygig)
20 bar mu (ygig)

Rpe 4
Juoksu tehdän parin kanssa samaan aikaan. Muut liikkeet ygig. Skaalaukset: db snatch - paino ddb box step over - paino bar mu - jumping

Amrap 20min

10 Front Squat From Ground 50/35kg
10 Sit Up / T2B
9/10cal Machine
5 Wall Walk

(Easy: Front Squat KB's or Back Squat)
(5 Wall walk --> 10 Push Ups)

Warm Up
2 rounds
2 min cardio machine
20 band pull aparts / ring rows
:40 plank hold / :20 side plank hold R/L
10+10 single arm plate press (tarjoilija ote)

Strenght
Build to heavy 3 rep set on Pause Push Press (pause on top)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Ring Row / Hardened Ring Row
2x12-18 reps @warm up sets
2x8-12 reps (hard set)
rest 1-2 min bwn sets

Metcon
10 min amrap with partner (YGIG)
20 power snatch @20-25/30-35kg
20 barbell front rack step back lunges 20-25/30-35kg
20 kipping hspu / box hspu

30s on / 30s off, 5 rounds for quality:
a) wall supported HS hold / wall supported hand release or plate step ups / HSW / HS hold
b) alt. goblet curtsy lunge
c) ring push up
d) rope climb / ankle lock training / lying to standing
e) rest

RPE 7-8

Tarkoitus: Hyviä, laadukkaita toistoja, ota yksi fokus per liike ja pyri kehittämään/keskittymään siihen kierrosten edetessä.

Active Recovery Workout 45 minutes of :

4 Seiza Squat
20m KB Front Rack Duck walk ( 10m side )
30m Bear walk
10 Pistol Squat, alternating / 8 High Box Step-Ups
50/40 Calories Any Machine ( 400m Run )
14 Wall Facing Shoulder Taps / Box Pike Shoulder Taps
20 Fluter Kicks
10m Handstand Walk / 0:30 Handstand against wall
50/40 Calories Any Machine ( 400m Run )

Snatch

4 x 2 @ 74-79%, go every 1:15
4 x 2 @ 79-84%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and g

16:00 Teens
17:00 Snatch Technique
18:00 Basic Endurance CrossFit