Part #1 – On the 0:00, AMRAP 4:00:
400m Skillmill run
15 Burpees
Max Cleans 61/43kg

Rest 4:00

Part #2 – On the 8:00, AMRAP 4:00:
350m Skillmill run
12 Burpees
Max Cleans 70/48kg

Rest 4:00

Part #3 – On the 16:00, AMRAP 4:00:
300m Skillmill run
9 Burpees
Max Cleans 84/61kg

Rest 4:00

Part #4 – On the 24:00, AMRAP 4:00:
250m Skillmill run
6 Burpees
Max Cleans 93/66kg

Scaling options:
1. 50%, 2. 60%, 3. 70%, 4. 80%

4 sets of:
10 Bench press 80/56kg
1min HS-walk for distance (scaled: 1min HS-hold)
Rest 2min

20min Bar MU/ Kipping C2B/ Kipping PU
.
4 Rounds For Quality:

5-8 C2B (strict, chin up grip!)

5-8 Dip (weighted)

5-8 Strict t2B

30s Rest between the movements

60s Rest between the rounds

6 Rounds for Time
3 Squat Snatches @40/30kg
6 Overhead Squats
9 Chest-to-Bar Pull-Ups

TC:16'

For time :

100 DB Snatch 25/17,5kg alternating

3 Rounds:
10 x 90/90 Hip stretch
10 Squat to hamstring
10 Banded pull apart
6/6 Standing pallof press

AMRAP 6

15/11 Cal Echo bike
7 Bar Muscle Ups
3 Snatch 80/55kg
50 Du`s Unbroken

Rest 2 min

AMRAP 7

15/11 Cal Echo bike
7 Bar Muscle Ups
3 Snatch 85/60kg
50 Du`s Unbroken

Rest 2 min

AMRAP 8

15/11 Cal Echo bike
7 Bar Muscle Ups
3 Snatch 90/65kg
50 Du`s Unbroken

Kepoinen viikko alkaa.

2 x Heavy Snatch Pull + Squat Snatch
7 x (2+1). Send Off 2:30
You need two Barbells.
Heavy Snatch Pulls 120 - 130% of Squat Snatch
Squat Snatches 80% - 95% of Squat Snatch

High Hang Squat Snatch (Pocket level) + Hang Squat Snatch (Above Knee)
7 x (1+1) x 50 - 65% Squat Snatch
Send Off 1:30

Tall Snatch + Snatch Drop
7 x (2x(1+1)@40-50% Of Squat Snatch
Send Off 1:30