Aikataulu

WOD

A. Muscle snatch
3 x 3 @ 35-45%,
Go every 90s.

B. 3 Position snatch (Above the knee, below the knee, floor)
6 x 1+1+1 @ 70+%,
Go every 90s.

C. Front squat + back squat
Go Every 3min
4 x 4 + 6-8 @ 75-80% 1RM Front squat

WOD

Every 2min  for 24min ( 3 Rounds )
1:40 work/0:20 rest

1.Row or Ski calories

2.  AMRAP
4 ring dips, Scaled, feet on the floor
8 Kipping Pull Ups/ Ring Rows
12 V- Ups

3. Bike erg or ASSAULT BIKE for calories

4. AMRAP  w/ KB
10+10 KB Hang Clean & Jerk
AMRAP KB-Lunges

Notes: Increase the pace on the machines from deload week. Consistency on the amraps

Rest / Skill 

Cardio:

Weightlifting:

Snatch

Gymnastics:

Rings

WOD

A. Alternate A1 & A2 for 3 rounds:
Go Every 2min

A1. Strict press + push press
3 x  5 + 4-6 @70%+ 1RM Strict press

A2. Strict Pull Up
3 x 8

B. Every 2.5min for 10min

Rom. Deadlift x 8 50% 1RM DL
+
Ring Push Ups x 6-10

WOD

A. Hang clean
Go every 90s.
7 x 3 @ 65%+

Notes:
Focus on extension (UP, not forward) and aggressive pull under the barbell with fast elbows

B. Clean pull
Go Every 90s.
3 x 3 @80%+ 1RM clean

Notes:
Don’t let the butt raise faster than shoulders – push with your legs

C. Conditioning:
10min AMRAP
2-4-6-8-10-12…
DB Squats
Burpee over DB

Notes: 2 x DB / 2 x KB

Gymnastics
HS/HSPU/HSW Work

WOD:

TBA

 Rest/Mobility

Yoga 16.30 – 17.30