A) Hang snatch + Snatch balance 10 x 2+2, every 1:30. 


B) Pause back squats, sets of 5 with 3s pause at bottom. 


C) Conditioning:

15-12-9 Reps of:

Snatch grip push press BTN

Lunges

Box jumps



*Boxit vauhdittomina eli ei esikevennyksiä tai jännehyppyjä.

Open gym

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups

Kotitreeni

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups

1A) Back squat 4x4x80%
1B) Strict HSPU 4x8

10x 45sek

3 Raakaa riveä 70-75%

Wod
3 Rounds
3 min Row (easy pace)
3 min:
5 pull up
10 up down box step overs
15 Sit up
20 Swing
3 min Sled pull (moderate weight)

30min Amrap with partner

Buy In: 1600m Row

5 pull ups
10 push ups
15 air squats

(Rounds alternately!)

• 5.11 Weight Vest Option 10/6kg

Emom x 5
Power Clean & Jerk @50%
Hang Clean
Clean & Jerk

Emom 90s x5 @60-> 75
Hang Clean & Jerk
Clean & Jerk

Every 2min 80-> 105%
Clean & Jerk

Behind the next strict press – 4 x 10 @ AHAFA (add load each set

Snatch 6x1

Seated Resistance Band Row: 100 Reps AFAP.
*Each time you break perform 20 Hollow Rocks
+
- Scorpion Stretch - 60s each
- Biphasic Lat Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)