Snatch

“Snakes-and-ladders”

12 x 1 @ 76%+% go every 1:45

– First lift @ 76%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 76%(V)–>79%(V)–>82%(X)–>77%…)

9 min
1min erg
8 prone cuban press @small plates
8 ring row
5+5 DB 1-leg clean

Swim 1 km.

Lämmittely: juoksu korttelin ympäri

45 min Alkavalla min.

1. 30m Farmari kävely yhdellä kahvakuulalla tai käsipainoilla
2. 30-50kpl Naruhyppy (sinkku tai tupla)
3. 20-30 sek Roikkuminen
4. 10-14 Puolilinkkari pallon kanssa
5. Lepo

Front squat

3x10

E3MOM / 3+ RIR

EMOM x 10

power snatch + hang power snatch

60-70% / Be fast !!

4x
New start every 8th minute
Alt A and B

A. 20/15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal SkiErg
14-20 DB Snatches
14-20 Wall Balls

B. 20/15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal Echo/Bike
14-20 KB Swings
14-20 Wall Balls

2-3sets:

10+10 Db row
10 Db bench press

EMOM x 32-40

1) row
2) 6-12 ttb
3) shuttle run
4) 3-6 wall walk

In 3 mins, for max reps of:
Bike, 1000m/900m / Echo 28/24cals
max reps in remaining time Wall Balls, 9/6 kg

Rest 1 min

In 3 mins, for max reps of:
Row, 500/450m
max reps in remaining time Burpee Over Rowers

Rest 1 min

-- then --

Repeat 4 more times! ( Total time: 40 mins)