5 x maksimiaika käsilläseisonnassa (laske vaan yli 3 sek kestäneet toistot), alue 1m x 1 m

Skaalaus:
Seinää vasten max aika jalat irti seinästä

Ghd back extension: 3x15-30
Ghd sit up: 3x20-40

AMRAP 17min:
40 Burpees
Snatch, 30 reps (35/20)
30 Burpees
Snatch, 30 reps (60/35)
20 Burpees
Snatch, 30 reps (75/45)
10 burpees
Snatch, as many reps as possible (95/55)

Find max Power snatch in 15min

a:
6 min amrap:
3,6,9,12...c2b/ dumbell push press (50/35)

Rest 4 min

b:
6 min amrap:
3,6,9,12...hspu/ dumbell snatch (50/35)
For the dumbell snatch: 3= 3 with right and 3 with left.

4 min rest

c:
6min amrap: 3,6,9,12...t2b/ burbee (jump 15cm)

For time:
50 Clean & Jerks* 60/42,5kg 0-39 vee, 50/35kg 40+
*EMOM: Complete 6 T2B - starting with the T2B

2x60%
2x70%
2x80%
2x85%

Complete as many rounds as possible in 20 minutes of:

• 10 pull-ups
• 15 push-ups
• 20 squats

EMOM 15:
3 tng power clean + 3 stoh
As heavy as form allows

7 Rounds,
1min work, 30s rest

• Box over step
• Ring row hold
• Air squat
• Plank hold
• Lunge