7 AMRAP

1 Power Snatch
1 Overhead Squat
2 C2B Pull Ups
2 Power Snatch
2 Overhead Squats
4 C2B Pull Ups
3 Power Snatch
3 Overhead Squats
6 C2B Pull Ups
etc..

---

Power Snatch/OHS @ 35/50 kg
must be unbroken
scale 1) Weight you can go UB for 7 min

---

C2B can be butterfly or kipping for RX, must be able to do over 10 reps UB
scale 1) kipping pull ups, NO BANDS
Scale 2) Ring row

---

ALL SETS MUST BE UNBROKEN.
Pick a scale that allows you to move fast. use same scale trough out the wod.

4 sets 3 reps
2-5kg more to last time, rest 90s. b/w sets

2 s. pause @
- 1cm from floor
- below the knee
- mid thigh

NO EXT, continue straight down
5s. down, perform TNG

4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

---

Snatch Of the blocks
3 reps each set
Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

hspu practice / or

3rounds
20 DU
12kbs
6 hspu (scaled 3-4hspu/ DB push press)

4 x 5 Kip swing
Focus hyvässä hollow ja arch asennossa. Pidä kädet rentoina.

4 x 3 Box transition
Focus nopeassa käänössä.

4 x 1-2 Hips to rings or bar
Focus aktiivisissa latseissa ja lantion voimassa.

4 x 1-3 MU
Focus liikkeen terävyydessä.

Muscle upit voit skaalata hypyllä tai kumpparilla.

Max Calories in 30min with a Partner

Kuntoutusprojekti 2017

5 Rounds:

A1) Front squat 5
Rest 2min
A2) Chin up 5
Rest 2min

2 Rounds:
30s Jumping jacks
30s Butt-kicks
30s High knees

2 rounds:
10 x Stick rotations
10 x Twists
10 x Scapula Push-up
10s Bear crawl hold
10 x 4-step lunge

[

]

Upper-back Triset: 60s AMRAP each position
- Over + back
- Facepull-apart
- Pull-apart
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale