In pair

6min AMRAP:

Deadlift
Power Clean
Front Squat
Push Press

50/30kg

4 Rounds for time:

10 Thrusters 42,5/30kg
12 Target Burpees (HR)
15 KB Swings 24/16kg

(in pair: every other round)

8 min EMOM
even 20 s L-sit
Odd 20s handstand

Clean and Jerk: 3+1 x 5

A: Powerposition Snatch 3 rep@40% x 3 set

B: Mid-Hang Snatch 3 rep@40-50% x 3 set

C: Snatch 3 rep@50-70% x 5 set

D: Snatchgrip Liftoff 3 rep@80% x 4 set

E: Kneeraises MB (Med-ball) 50 rep

Du sparar resultatet i övning C:

10-5-3-1-1-1-3-5-10 reps of Back Squat

4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00

Snatch: 5x5 (touch and go)

SP: 5-3-1 (75%, 85%, 95%)

A: Hitta ditt 1 RM OHS

B1: 8 Muscle Clean
B2: 8 Push Up
B3: 100m Sprint
vila 60sec
x 5set