Optional Accessory
GYMNASTIC CONDITIONING

GHD Sit-Up 3x10-20

RPE 3

CINDY

AMRAP 20 min w pair

5 PULL UP
10 PUSH UP
15 AIR SQUAT

rounds alternating

Every 4 mins for 16 mins do:
8/6 Bike/Row/ski Calories
8 Box Jump Overs, @60/50cm
16 Alternating Dumbbell Snatches, 22.5/15 kg
8 Box Jump Overs
8/6 Bike/Row/ski Calories

Remaining time is rest!
Goal: unbroken snatches, sub 3 mins each set

SNATCH CYCLE 4/4

1. Muscle snatch + tall snatch + snatch balance
   4 x 2+2+2 x light
   rest 90s

2. Find todays heavy:

Hip snatch
OR
Hip snatch + Hang snatch + Snatch

1. Snatch pull 3-5 x 4 x 100+% rest 3min

As many Reps as possible in 9 minutes Of
:
1-2-3-4..ect
Strict Pull-ups
5 Burpees
1-2-3-4..ect
Push-Ups
5 Burpees

Rive ja työntö

Partner workout

For time
80-60-40 box jump 60/50
60-40-20 cal row
40-30-20 ring dip / box dip

*Share repetitions with partner
*Perform every other minute 5 syncro burpee

5 rounds w/ partner (TC: 16)
(1 rd = a+b):
a) amrap row
b) 18 s.a. kb hang snatch (=9+9)
12 s.a. kb stoh (=6+6)
6 goblet squat

Rx: 24/16
Tulos: soudun kalorit.
RPE 9 - Kaikki toistot kokonaismääriä, yhdellä kahvakuulalla.

4 kierrosta aikaa vastaan

3 Raakariveä riipusta
6 Työntöä
9 Tangon yli burpeeta
12 Mavea
2min tauko

50/35kg

Back Squat Wave:
5-3-1-5-3-1.
- rest 2mins
- Start at 50-60% of 1RM
- second wave heavier than 1st wave.
- End at 90-95% of 1RM.