Ti 20.4

Omatoimi WOD

Lämmittely 10min

a) 6 x e1,5m

• 2 snatch pull
• 2 hang Snatch

Easy weight

b) For 10 minutes, 5-7 rounds

• 2-3 Snatch

Moderate weight

c) 4x e2,5m

• 8-12 DL @50-75% 1RM

Omatoimi WOD equipment free

Lämmittely 10min

a) 6x e1,5m

• 2-3x slow Snatch with stick

b) 6x e1,5m

• 2x (slowly from ground to knee + hang snatch)
• 2x drop Snatch

With stick

c) 4x e2,5m

• 2x 5-12 one leg glute bridge (use progressions to find a challenging 5-12 rep / leg)

progressions:
1. Two legged
2. 1-leg with other leg bent
3. 1-leg with other leg straight
4. 1-leg elevated other leg straight