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

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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

AMRAP 12
100m Jog
20 Push-Ups
15 Elbow to High Planks

————————————————————————

100 Double Unders / 150 Single Unders
20 Alt. DB Snatch 22,5/15kg
—- directly
20-15-10-5
Bent Over Plates Flyes 5/2,5kg
DB Hammer Curls 15/10 kg
Abmat Sit-Ups
—-directly
20 Alt. DB Snatch
100 Double Unders / 150 Single Unders

————————————————————————

AMRAP 12
20 Plate Russian Twists 15/10kg (L+R=1)
10 Pike Push-Ups (feet@ground)
100m Jog

4 Rounds For Time
400m Run
15 Front Squat @52.5/35
*Barbell From the floor
*Timecap 16 Min