A - Snatch

4 rounds of:
3 sets of 2 snatches, lift every 1:00 @75-77%

Rest 3:00 between rounds.

B - Hang power snatch

Build up to a high hang power snatch 2RM of the day in 13 minutes.
Then
3 sets of 3 h. hang power snatches @ -5-15kg

C - Squats

Nousu kolmosilla @82% asti.
(Laske prosentti 90% 1RM arviosta)

A) Clean complex

Build up to a heavy but fast weight in a complex of: 2 power cleans + squat clean

B) Hang power clean

Build up to a heavy single hang power clean.

Metcon (quality)

Rowing 3 sets of 15 minutes with 3 minutes rest between sets.

Harjoituksen tarkoitus on totutella kroppaa pitempiin soutumatkoihin. Valitse aluksi rauhallinen tahti ja pyri kiristämään tahtia jokaisella kierroksella. Hallitse hengitys ja säilytä hyvä, tasainen rytmi koko työjakson ajan.

Snatch primer:

Hang power snatch + hang snatch

• Build to a moderate weight that moves fast!
• 2 x same weight before adding more weight.

Working sets:

2 snatch pulls from hang + hang snatch w/ stop at knee and catch.

• 2 Build to a moderate to heavy weight
• 2 x same weight before adding more weight.
• Aim for consistency

Back squat 5 sets of 5 with pause at bottom

Harjoitus 1.

Metcon (quality)

8 Rounds of:
750m row

Rest 1:30 between sets. One breath per stroke.

Harjoituksen tarkoitus on kehittää peruskestävyyttä sekä hengitysrytmiä soutua varten. Yksi happi per veto, joten ole tarkkana, ettet lähde liian lujaa liikkeelle.

PERFORMANCE
3 ROUNDS FOR TIME*
600m Run / 2 x Stairs
25 Kipping Pull-Ups
25 Hand Release Push-Ups
25 Hang Power Snatch @35/25kg
*Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups

---

FITNESS
3 ROUNDS FOR TIME
600m Run / 2 x Stais
20 Ring Rows
20 Push-Ups / Knee Push-Ups
20 Hang Power Snatch @20/15kg

• RPE 8
• Video: https://vimeo.com/825214813?share=copy

Warm Up
2 rounds
1.5 min cardio machine
50 single unders
20 cossack squats
10/10 half kneeling press
20 heel overs (feet together)

Strenght
Paused PC + Clean + Paused PP + jerk 3x1+1+1+1reps@35-50%
Paused PC + Clean + Paused Jerk + Jerk 5x1+1+1+1reps@60-80%
Clean&Jerk 3x1rep@85%
Flat Foot Clean Pull 3x3reps @90-100% of 1rm clean
rest 1-2 min bwn sets
eli työntöveto olankohautukseen niin et kantapohja ei irtoa lattiasta.
Tällä haetaan sitä et veto suuntautuun ylöspäin eikä kaadu eteen/taakse.

Metcon
5 RFT
45 sec of max double unders /single unders
6 single arm devils press
20-30 air squats
time target 9-11 min, cap 12 min.

10 min to find max weight of complex:
Snatch grip deadlift
Hang power snatch
OHS
Behind neck push press / jerk
OHS

3 Rounds:
Run 300m,
21 KBS,
12 Jumping pull-ups

In teams of 3, for time:
200/180/160cal Row
After each set of rowing:
5 Wall Walks (scaled: 3)

———————Rest 3:00, into———————

200/180/160cal Ski
After each set of Skiing
15 GHD Back Extensions (weighted)

———————Rest 3:00, into———————

200/180/160cal AB
After each set of Assault Bike:
10 High Plank KB Pull Through (2=1)

• Each team has only 1machine and they have to switch a team member on the machine every minute.
• 200cal Men, 180cal Mixed, 160cal Women