5 x Every 2 minutes
3-position Power Snatch
1 x High Hang Power Snatch
1 x Hang Power Snatch
1 x Power Snatch
Build to a set of 3 reps (1-2RIR)
in 8 min
EMOM9 (3 rounds)
1. 8-10 Cuban Press
2. 8-10 Prone snow angels (painolla tai ilman)
3. 10-20 Hollow Rocks
Rest / Open Gym
in teams of 3
AMRAP35
2 Wall Walk
10 Box jump over
12 DB snatch
20/15 Cal erg of choice
ergo – amrap – rest, järjestyksenä
one does the amrap, one does the erg, one rests
Every 90 sec x 5
1 Tall Squat clean + 1 Front squat + 1 Push press + 1 Split jerk
Every 2 min x 5
1 Squat Clean + 1 Hang squat clean + 2 Split jerks
@70%
2 sec pause at bottom of the squat
Every 90 sec x 9 (abcabcabc)
A) 5 Clean pulls
B) 10 Seated double DB shoulder press
C) 10+10 SIngle leg hip thrust
Rest / Open Gym
40min conditioning:
50cal erg
40m walking lunge
30 Box step-up
20 Hang KB/DB snatch (10 putkeen per käsi)
10 Up & down
1min rest
3 rounds of
1 min on / 30 sec off
8 Every 90 sec alternating between (12min)
AMRAP16
in pairs, one does one total round and the other rows at the same time
RX
3 BMU
6 Kipping Hspu
12 Pistol squats
SC
6 C2B / Kipping pull up / Jumping pull up
6 Hand-release push-up
12 Single leg squats
Every 90 sec x 5
1 Snatch Pull + 1 Hang Squat snatch + 1 OHS
Every 2 min x 5
3 Paused Squat snatch
@70%
2 sec pause at the bottom of the squat
Every 2 min x 6 (ababab)
A) 3 Back Squats + 3 Box jumps as superset, focus on explosiveness
B) 10 Reverse flies + 10 Hollow Rocks
Rest / Open Gym
3 rounds (E2MOM) as superset
5-10 strict pull up
10 double DB Bent over row
Rest 2 min
3 rounds (E2MOM) as superset
10 Hollow lat pull down
10 prone Y-raise
4 x AMRAP4 / rest 2 (22min)
in teams of 2, as you go I go
A)
2 Rope Climb*
20 Cal Row
B)
20 T2B / knee raises
10 Burpee to target
C)
20 HSPU / HR push ups
40 Air squats
D)
40 DU's
20 Abmat sit ups