A: High-hang Snatch 3 rep@30-40% x 3 set

B: Powerposition Snatch 3 rep@40-50% x 2 set

C: Low-hang Snatch 3 rep@50% x 3 set

D: Snatch 3 rep@60-70% x 5 set

E: OH Squat 3 rep@33X0 50% x 4 set

Du sparar resultatet från övenin D

3 SETS OF TABATA
hang snatch @20/10
wall ball @9/6
ring dip

400m run
5-10-5 handstand push ups
10-15-10 ground to overhead @20/15
15-20-15 overhead lunges each leg @20/15
400m run

A: EMOM 10mins

Even: 5 Hang Squat Cleans (50kg)
Odd: 15 Hip Extensions

B: For Time:

21 – 15 – 9

Deadlift (140/110kg)
Wall Ball (20/14lbs)

Please post times to scores….

complete as many reps as possible in 8 minutes of:
30/25kg shoulder presses
each time you break, perform 50 double-unders

rest 4 minutes

then, complete as many reps as possible in 8 minutes of:
40/30kg hang power cleans
each time you break, perform 30 squats

A.

Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Partnered Double KB workout

Double KB Jumpback Deadlift
Double KB reverse lunge
Double KB alternating bent Row
Double KB Swing
Double KB Farmers carry

Active recovery: Park Run

AMRAP

Surprise Bonus Round.

3 sets of 10 overhead squats.

Work on your Snatch tecnic.
Then
Work up to a medium/heavy weight of the complex: Power Snatch + Hang Snatch + Overhead Squat

Complete as many reps as possible in 8 minutes of:
115-lb. shoulder presses
Each time you break a set perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
205-lb. hang power cleans
Each time you break a set perform 30 squats