Ti 6.4

Omatoimi WOD

Lämmittely 10min

Prep. 5min
a) 6 x e1,5m

• 2 snatch pull
• 2 hang Snatch

Easy weight

b) For 12 minutes, 6-8 rounds

• 2-3 Snatch

Moderate weight

c) 5x e2,5m

• 8-12 DL @50-70% 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) 5x 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
Youtubesta nimellä: ”bridges + progressions”