Snatch 1RM
Build to days heavy 1 rep snatch

*quality reps only
*3 fails and you are done

10-9-8-7-6-5-4-3-2-1:
Power Snatches 35/25kg
Burpees

AMRAP 30 w/ partner:
40/32 cal row
40 box step ups (24/20)
40/32 cal ski
40 DB snatch (22,5/15)
400m run
40 push press (40/30)
80 DU or 160 SU
40 hang power clean (40/30)

Toistot saa jakaa haluamallaan tavalla parin kanssa!

POWER SNATCH.
15 Minutes of technique work. If capable build to 80% of 1RM for a double in 10 sets. Rest 90s between heavy sets.

Maastaveto 5x5x75%

Etukyykky 3x8x50-60%

Russian twist 5x6-10 / puoli
-kädet suorana

"CROSSFIT TOTAL"

Back squat 1 RM
Shoulder press 1 RM
Deadlift 1RM

Front squat

3 RM (Build to max!)

AMRAP 15:
3 power snatch @60/ 35
6 KB front rack reverse lunges @24-24/ 12-12
9 strict toes-to-bars

Deadlift 3 x 8 reps
Advanced athletes use variations, sumo,snatch deadlift, platform, fat bar etc…). Do not go near 8RM, concentrate on quality.

Easy aerobic work:

2 machines of your choice :
5min, 5min, 4min, 4min, 3min, 3min...1min