Strength (load)

Build up to a 3RM snatch in 15 minutes.

Metcon (reps)

AMRAP in 5 minutes of:
1 Snatch
2 Unbroken snatches
3 Unbroken snatches
Then start over from 1.

*The flow is 1-2-3, 1-2-3, 1-2-3 etc. Use moderate to heavy weight that is around 65-75% of 3RM

Doubleunders - max in a row

For quality:
strict toes to bar 3x10

3 rounds

3 BAr Mus

5 HSPUs

24 HBRs

Partner Workout! (you go , I go )

With a running clock:
0:00 - 10:00 AMRAP:
30 Wall Balls
20 Burpee Box Jumps
10 Thrusters @42.5/30kg

12:00 - 20:00 AMRAP:
30 Toes to Bar
20 Power Clean @42.5/30kg
10 Bar Facing Burpees

• one person works with work split however you choose.

Maastaveto 2x2x92%

Kapea penkki 5x70%, 3x80%, 1x90%

Jalkanostot penkillä, lisäpaino 5x6-12

20 x Strict Pull Up
40 x OHS (42.5/30kg)
60 x DU
500m Row
60 x DU
40 x OHS (42.5/30kg)
20 x Kipping Pull Up

Partner Workout!

With a running clock:
0:00 - 10:00 AMRAP:
30 Wall Balls @20/14lbs
20 Burpee Box Jumps @61/51cm
10 Thrusters @42.5/30kg

12:00 - 20:00 AMRAP:
30 Toes to Bar
20 Power Snatch @42.5/30kg
10 Bar Facing Burpees

20:00 - 30:00 "Recovery"
Easy Run, Bike or Jog at a conversational pace.

• Goal: First TWO AMRAPs one person works with work split however you choose.

Kyykky 6 x 5 x 80%

Raakarive + raakarive polven alta riipusta + saksiin työntö
8 x (1+1+1) x 60 - 80% (ty)

VAPU 5 x 3 x AHAP

Warm up 3 Rounds:
10 Banded good mornings
5/5 Bird dog
10/10 One arm Z-press
10 Face pull
10 Cossack squat

Power clean & Push jerk
2 @ 60%
3 x 2 @ 65%
of C&J 1RM

Focus terävyydessä!