Maasta + polven alta
70-75% power snatch maksimista

5-8 rnds for quality:

1-5 MU/C2B+Ring Dip
5+5 Pistol Squat
5 High Box Jump

E3MOM for 7 rnds:
250m Ski Erg
10 KB/DB Thruster

Post round times to comments

For time:

• 25 pull-ups
• 10 muscle-ups
• 1.5-mile run
• 10 muscle-ups
• 25 pull-ups

2 ROUNDS of:

7 min AMRAP
-10 Deadlifts (185/135)
-10 Burpee box jumps (24/20)
-20 Wall Balls (20/14)

2mins (Recovery) between rounds (choose one):
Jog/Row/Airdyne (light pace)

*Score is total reps from both amraps added together for 1 total #

7 rounds
7-6-5-4-3-2-1x reps
Dynamic push-ups
Squat jumps
Pull-ups
Burpee box jumps

Deadlift 5-5-5-5-5(Bygg upp till tung 5:a @30x1 tempo
+
Strict pull ups 3xMax
+
5 rft:
15 RKB swing 32/24kg
250m Row

molemmille jaloille

High pull
Muscle snatch
Power snatch
No feet
snatch

AMRAP 20:

12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 DB Hang Squat Cleans 35/25kg
rest 2 min btw rounds