5 @50%
4 @60%
3 x 3 @70%

2min Rest between sets

Every 90sec for 15min (10 rounds)
1 Hang Power Snatch + OHS + Snatch (Full)
(increase weight)

2019.11.11
Do it again Friday
21-15-9 Reps for Time
Power Cleans @50/35kg
Shoulder-to-Overheads @50/35kg
Burpees

TC:17'

4 RFT
800m run
50 db front squat, 2x15/2x10kg
30 burpee pull-up

5 x 3 V.1-0
Rest 2-3min between sets.

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"Cooper"

In 12 minutes run as far as possible

Harjoituksen tarkoitus on toimia lähtötasotestinä. Mikäli olet juossut Cooperin lähiaikoina, ei testijuoksua ole välttämätön suorittaa. Harjoituksessa tavoitteena on juosta mahdollisimman pitkälle 12 minuutin aikana.

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WARM-UP:

6 x 100m easy Run + 100m moderate Run

Then,

1-2 rounds

10 per side Leg swings
10 Squat into hamstring stretch
1min per side Calf stretch
1min per side Pigeon stretch

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WODa

3 minute AMRAP

3 DB push ups
6 Renegade rows
12 Snatch
24 Double unders

1 minute rest

3 rounds

WODb

3 push ups
6 bent over rows
12 DB snatch
24 mountain climbers

Deadlift Every 3 minutes

5-5-5-3-3-3

20 alternating lunges after each set

EMOM for 10 minutes

3 TnG power snatches at moderate weight (65-70% of the heavy single)

Warm up with barbell:
2 x 5 Snatch push press BTN
2 x 5 Muscle snatch ( jalat suorana)
2 x 5 Hang snatch pull (kantapää maassa)
2 x 5 Hang muscle snatch (kantapää maassa)

Hang muscle snatch
3 x 3 ( Kantapää maassa)
Pidä painot teknisenä.

Power snatch
Find your TM in 15min