12 minutes

Build to a Heavy

1 Power Snatch

+
1 Snatch

Back squat 6 RM, then 3x4 @ same weight

Partner workout

Buy in: 5 min max calories on machine
-into-
AMRAP 10 mins
3-6-9-12…
box jump overs
devil’s press@2x22,5/15 kg
30 double unders/50 single unders after each round

-rest 3 mins-

AMRAP 10 mins
3-6-9-12…
pull ups
dumbbell thrusters@2x22,5/15 kg
30 double unders/50 single unders after each round
-into-
Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.

The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.

Bench Press

5-5-3-3-1-1-1 Go Heavy

Send Off 3:00

For time (TC: 10)
20-16-12-8-4 WB
4-8-12-16-20 Power clean (50/35)
- rest 30 between rounds

Tavoite: RPE 8-9, valitse painot, joilla pystyt freshinä tekemään väh. 10-15 toistoa putkeen.

Räätälöinti: Jos vasta opettelet power cleanin tekniikkaa, puolita power cleanin toistomäärät ja valitse hallittava paino ja tee toistot hyvinä ykkösinä.

Bar muscle up

3-5 rounds for quality
1-3 Bmu
20sec handstand hold
10 crossover singles/ 20 DU
15 banded pull down

30min. amrap w/partner
400m run w/WB
24x power snatch
– Athletes run together and switch
as needed on the snatches.
– The medicine ball doesn’t touch
the ground until the workout is over.
– If the medicine ball touches the
ground, both partners complete 10
burpees before continuing.

3x1@working up to maximum, rest between sets 3min

3x1@working up to maximum, rest between sets 2min