Hang squat clean

4x 2 hang squat clean (70-77%)
4x1 hang squat clean (77-83%)

IN TEAMS OF 2
AMRAP x 18 MINUTES
4 Double DB Hang Power Clean & Jerk
4 Box Jump Overs @61/51cm
2 Ring or Bar Muscle-Ups / Kip Chest to Bar / Kip Pull-Up / Burpee Pull-Up

• Partner 1 completes a full round and then change!

Practice Gymnastics Pull Option;

• Options: Vertical Ring Rows Strict Pull-Ups / False Grip Ring Rows Strict Chest to Bar Strict Bar/ Ring Muscle-Ups

B1) 12 min AMRAP
12 OH-lunges with plate 20kg/10kg
10 box jumps 60cm/50cm
8 HSPUs
10 alternating DB snatches 22,5kg/15kg

For Quality:
3 sets, 10 reps each:
- Prone Sotts Press w/ Stick
- 1-arm DB Bicep Curls (light, slowly down)
- DB Sidelying Shoulder External Rotation (light)
- 1-arm DB Front Raise, palm facing up (light)
- Banded A/T/Y
Rest 1min btw sets. All 3 sets before moving on to the next.

FINISHER
2-3 SETS
8-10 Barbell Rollouts from Knees
12-15ea Single Leg Glute Bridge

• Put working foot on 20kg plate for glute bridge

EMOM x 32
1) 8-16cal row
2) 3-5 D-ball to shoulder ~60/40kg / or 5 power clean @60/40kg
3) 8-16cal row
4) 1-3 rope climb

Work time 40-50s max. Kiihtyvä tahti, viimeiset 2-3 kierrosta saa olla haastavia

2

A.1) Muscle clean + front squat + stepping jerk balance
2+2+2

B.1) Clean from blocks Above knee
5×3 @65%

C.1) Back squat w /1.rep pause atg
5×5 @75%

D.1) Db stational Lunges
3×20

10min Row
5min Rest
10min Ski
5min Rest
10min AB
5min Rest
10min Skillmill Run
Score: Total meters