Row 1000m
75 Wallball
50 Hang Power Clean 50/35kg
25 OHS

Target <14min

This is for time.

• 3-…-3 of:
Weighted Strict C2B Chin Ups 3RM

• 3-…-3 of:
BB Deadlifts 3RM

For quality

2@60%
2@65%
2@70%
2@75%
2@80%
2@85%
2x1@90%
2x1@95%

Goal er styrke i clean og at forbedre teknikken

• 5 Round of:
GHD Sit Ups 15 reps
Handstand Walks 10 m

Bar Muscle Ups 5/4 reps

• 3-…-3 of:
BB Back Squats 3RM

AMRAP 30

20 front squat 20/15kg
30 bar over burpees
20 step over box w MB 9/6kg
30 pistols alternating

116e02bb

Snatch grip deadlift
3 x 10 @80% of snatch 1RM
Use straps

Snatch
EMOM 20
1. 3 Squat snatches @60%
2. Rest
3. 3 Squat snatches @70%
4. Rest
Drop each rep