Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 snatch pull + 1 muscle snatch + 1 ohs + 1 snatch balance @35-50%
3x1 power snatch + 1 snatch balance + 1 squat snatch + 1 ohs @60-70%
3x2 snatches as you like + 2 ohs @75-85% of 1rm
rest as needed bwn sets

Strenght
Back Squat 8+8+6+4 reps@65-75-85-90% of 1rm
rest as needed bwn sets

Metcon (85-95% feeling)
8-10 min emom of:
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

For time
3x 5 TNG power snatch + 5 overhead squat @40%
3x 4 TNG power snatch + 4 overhead squat @50%
3x 3 TNG power snatch + 3 overhead squat @60%

3 x e2m:
6+6 BB 1-leg deadlift @RIR 2

8 x 2min On 1min Off

a) 15 KBS + Amrap Machine Cals

b) Amrap
6 DB Thrusters + 12 Box Jump 50/60cm

KBS 24/16kg
Thruster DB's 2 x 20/12kg

AMRAP 20
20 Squats
15 Situps
10 Pushups
5 Burpees
200m Run

5min rest

AMRAP 20
20 DB Snatches
15m DB Walking Lunges
10 V-Ups
5 Handstand Pushups
200m Run

For time

15 C&J (~55% MachoMan Complex Weight)
100 Rope Jump
40/50cal Machine
100 Rope Jump
15 C&J (~55% MachoMan Complex Weight)

Time Cap 14min

Back squat 6x8

12min Time Cap
Find Heavy of The Day
Macho Man Complex

(3 PC + 3 FS + 3 STOH)

(Valitettavasti wodconnectissa ei ole macho mania, joten kirjautuu sinne: 1 power clean, 1 front squat, 1 jerk.)

*pp flat footed/full foot & don't do this Touch & Go -style!

2+4@barbell, 2+4@up to 98%, then DROP SETS 3x1x[2+4]@-10%, sp-%, rest btw sets 2min

Pk:

1h 20 min
2 min kävely
3 min juoksu
Liikkuvuus

EMOM`20
1. oikea nivunen + pakara
2. vasen nivunen + pakara
3. 30s+30s korkea, matala lankku
4. 30s etureidet + 30s takareidet
5. lonkan koukistaja vaihda jalka joka kierrokselle