Front squat

6-4-4-4

E3MOM / 2-3 REP IN TANK

Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

Scaled WOD
2 reps on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

Accessory Workout, remaining time of lesson :

14 Weighted Sit-Ups
10 Scull Crushers
8 Cossack Squat
20 Biceps Curls, w DB´s

Warm Up
2 sets
5 scorpion pec strech (R/L)
10 cossack squats
10 side plank clamshells with band R/L
1-2 min ab,row,bike,run

Strenght
Tempo Back Squat 3x12reps @45-55% of 1rm
rest 3 min bwn sets

Metcon
Emom 16
odd :1 power snatch + 2 hang power snatch + 2-3 ohs @50-70% of 1rm snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

6-8sets:

2 power snatch 75-85%

drop&go!!!

18min Amrap

10 Raakatempausta riipusta 35/25kg
10 Seinäpalloa
10 K2E/ Linkkaria ristiin (5+5)

Narrow grip bench press 4x6reps

Teams of 4:
2400m ergo bike (ygig)
80 t2b (ygig)
20 syncro burpee
80 wall ball (ygig)
20 syncro burpee
1200m row (ygig)
20 syncro burpee
80 wall ball (ygig)
20 syncro burpee
80 t2b (ygig)
2400m ergo bike (ygig)

Huom! Synkroliikkeet niin, että kaikki tekee samaan aikaan.

EMOM x20

1) row 20/15cal
2) 10m hs walk, or 3-4 wall walk
3) 50-75 DU
4) rest

3x 6-8

Pistoolikyykky
Polven koukistus (soutu tai NHC)