AMRAP 6 x 4 (REPS)

4-8-10-12-14-16....
Strict Pull Ups
Hang Dumbbell Snatch 22,5/15kg
Air Squat

Rest 3 min Btw Amrap.

Warm-Up: Snatch Drills 1-2 rounds

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12min EMOM:
2-position Snatch (High Hang/above the knee)

Add loading after 3 sets.

200 m soutu
10 thruster
3 kierrosta, välissä pieni lepo

Front Squat 3+3+ (3-7 reps) on last set @60-70-80%. Controlled Negative Part, no free landing!
rest 2-3 min bwn. Use % from 1rm which did a couple weeks ago.
Last block on "result area" will be marked 3 reps also, but try to go for more reps than three.

15 VERY EASY AMRAP:

8 alt. pistols
8 push-ups
8 burpees
2 wall climbs
8 pull-ups
500m run.

In 15min

Work up to max 80% 1RM Squat Clean & Split Jerk

Back Squat 4x8 V2
-rest 2 minutes between

Practice with an empty barbell:

-Clean position cycle
-High pull
-Muscle clean
-Power clean
-Squat clean
-Split Jerk

Rinnalleveto kyykkyyn 5x2 kohtuullinen paino

2 min tauot

9-7-5-3-1 AHAFA