Category: Yleinen

Hyvää Vappua!

Jokaisessa treenissä palkitaan paras asu palkkarilla!

“Viola”
Complete as many rounds as possible in 20 minutes of:

Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

For time:
12-11-10-9…
swtiching movements
erg calories
sumodeadlift high pull 50/35
toes to bar

done with a partner, alternating.

clean pull + clean + 2 x jerk
50-55-60-65-70%

2 x clean + 1 x jerk
60-65-70-75-80

5 x 2 jerk at rack
80-85%

For time:
400m run
1 rope climb
8 power clean 90/62,5
400m run
1 rope climb
6 power clean 90/62,5
400m run
1 rope climb
4 power clean 90/62,5
400m run
1 rope climb
2 power clean 90/62,5

As many rounds as possible in 15 minutes:
100 double-under
25 wallball 20/14
10 burpee

20 rep deadlift @50% 1rm
3×10 at same weight
or
back squat
20 reps @50% 1rm
2 x 10 @50% -5-10kg

On the minute for 9 minutes:
1. 3-6 strict chest to bar pull-up
2. 10-20 push-up
3. 10-20 sit-up

For time:
40-30-20-10
erg calories
db snatch 20/15
weighted lunges 20/15

Team workout for time:
3k ski
45 clean & jerk 50/35
45 toes to bar
2k ski
30 clean & jerk 50/35
30 toes to bar
1k ski
15 clean & jerk 50/35
15 toes to bar

Teams of three, one works at a time.

Rotator twists
2x 10 rep

Sots press
3x 5 rep

Snatch balance complex 2×3 rep
A. Press snatch balance
B. Heaving snatch balance
C. Snatch balance
D. Overhead squat

Snatch complex
On the minute for 12 minutes:

1.Snatch Pull + Muscle Snatch.
2.Power Snatch + Deep Power
3.Snatch + 2 overhead squat
4. rest

increase weight if possible between rounds