EMOM 16

Minute 1 : 35 Single Unders
Minute 2 : 12 Hang DB Snatch
Minute 3 : 25 Air Squats
MInute 4 : Rest

2RM Thruster from the rack

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 62.5+%1RM snatch, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in a power position, pause for 1-second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep
– Regular snatch

– Do your 1st set @ 62.5%1RM snatch, then build the weight up if moving well (or stay at the same weight). The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift

Penkki 2x1x85%
-3s stoppi

Dippi Tai penkkidippi 3x amrap

Kulmasoutu 5x15

Ojentajat kumpparilla 4x12

7min, maksimikierrokset:
7x boksihyppy
7x korkea heilautus
7x punnerrus

SPESSUWOD
FOR TIME
400m Run
500m Ski/500m row/1000m c2Bike
400m Run
50 Push ups
400m Run
50 Ring rows
400m Run
50 Burpees
400m Run
500m Ski/500m row/1000m c2Bike (käytä eri laitetta kun alussa)
400m Run
150m Kettle Bells Farmers Carry.
400m Run
50 steps Sandbag walking Lunges
400m Run
50 Wall Balls.
– Time cap 45min

Scaled WOD
FOR TIME
150m Run
250m Ski/250m row/500m c2Bike
150m Run
25 Worm Push ups
150m Run
25 Ring rows
150m Run
25 Burpees
150m Run
250m Ski/250m row/500m c2Bike (käytä eri laitetta kun alussa)
150m Run
150m Kettle Bells Farmers Carry.
150m Run
25 steps walking Lunges
150m Run
25 Wall Balls.
– Time cap 45min

The Annie workout but replace situps with 50% amount of GHD, in other words, for time:

• 50/40/30/20/10 DU
• 25/20/15/10/5 GHD situps

21-18-15-12-9-6-3 reps, for time of:
Hang Power Snatch, 30/20 kg
Overhead Squat, 30/20 kg

Timecap: 12 mins

E1.20M x 8-10
alt 1 & 2

1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU
   

Huom! Semi helpot ja tekniset setit.

In 20min, build to days heavyish:
1 Shoulder Press