3 Sets

15m HS Walk
12 Pistols, alternating

Rest 1 min.

For time:

27-21-15-9

Box Jump Overs 24"/20"
Thrusters 42,5/30kg

( 8 - 12 )

A) Snatch complex

Nousu raskaahkoon kuormaan kopmpleksissa: ”Hi-hang snatch + Low-hang snatch + Snatch” 12:00 minuutin aikana.

Sitten 15 x ”Hi-hang snatch + Low-hang snatch + Snatch” @60-70%
- Nostot 1:30 välein
- Lisää kuormaa 2-3 noston välein jos nostot napsuvat kohdilleen.

B) Squats:

Back squats:
2 x 8 @ 62%
2 x 6 @ 66%
4 @ 70%

Front squats:
2 x 5 @60
5 @ 65%
5 @ 70%

(Optional) Accessory:
3-4 Rounds for quality & minimum rest:
15 Heavy KBS
10 GHD Sit-ups
5 High box jumps

10 rounds for time:

6 double db squats @2x20/15kg
6 pull up
3/3 one arm devil`s press @20/15
-rest 30s between rounds-

Partner workout

For time
60 one arm devil's press 22,5/15
50/40 cal row
80 DB overhead reverse lunge 22,5/15
50/40 cal row
80 DB overhead reverse lunge 22,5/15
50/40 cal row
60 one arm devil's press 22,5/15

Split reps as you wish with partner

AMRAP 3

Legless Rope Climb

AMRAP 13

3 Strict Ring Dips
30 Double Unders
3 DB Snatch
3 Strict Ring Dips
30 Double Unders
6 DB Snatch
3 Strict Ring Dips
30 Double Unders
9 DB Snatch
.........
add 3 db snatch per round

DB 22,5/15kg

Goal 8 +

Build to Heavy Single

Todays 1RM

4 rounds:

20s hollow hold
10s rest

into...

4 rounds

20s glute bridges
10s rest

4 x 6 V.1/120s