Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed
1) 10 V-Up + 10 Hollow Rock + 10sec Hollow Hold
2) 3-5 High Box Jump

RPE 3-4

30 snatches for time

5 Minutes of Recovery Work ie.
Easy row, jog, light sledpull or bike.

3x5 lisäpainoleuka

40 box step ups 22,5kg/15kg

40 DB Snatches 22,5kg/15kg

40 T2B

30 ring dips

30 burpees

30 DU

30s on / 30s off x 2 full rounds
1: ski
2: push up
3: bike
4: jumping lunge
5: row
6: ring row
7: sled push
8: jump squat
9: DB curl&press
10: double under
11: KBS
12: back extension
13: box jump
14: wall sit
15: ROPE BODY ROW
16: hang from bar

0-4 Ski for cals + Narrow push up hold
4-5 Rest
5-9 Bike for cals + wall sit
9-10 Rest
10-14 DB snatches 5 burpees after every 20 reps. 20/15
14-15 Rest
15-19 Row for cals + Dual kb fr.hold 16/12
19-20 Rest
20-24 Hang power cleans 40/30
24-25 Rest
25-29 Burpe over planker

Find 1RM split jerk from rack (front rack)

Snatch
5 repetitions with good form.

Starts from the ground and catch in a FULL squat below parallel.
Go as heavy as form allows, AHAFA
*
Power snatch + OHS is NOT a full/squat snatch!
*
Post three heaviest attempts.

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Check that you are posting in the right movement.
! Snatch = catch in a full squat below parallel
! Power snatch = catch in a small squat, almost standing up

AMRAP 15:
20 Alt. DB Snatches @50/30lbs
400 Meter Run / 500m Row / 500m Ski / 20-30 Assault Bike Cals / 1+½ Stairs

• Goal is steady pace across all 15mins today. Keep an eye on your round split times and try to get them equal without needing to 'dig too deep'