A:
Bygg upp till en tung Snatch
Bygg upp till en tung jerk from rack
B:
Back squat 5-5-3-3-1
+
For time:
100 DU
5 rounds of:
5 pull ups
10 push ups
15 squats
3 rounds of:
8 DL 100/70kg
8 Ring Dips
Cash out: 500m row

Squat Clean + 3 Front Squat

3-4 sets, AS HEAVY AS FORM ALLOWS. Rest as needed.

About sama mil tehty clean complex

n.5kg pois ykkösestä ja siitä 65%

Irrotus-veto-tempaus kyykkyyn. Tanko saa hipaista maata. 70% maksimista

75-80% raakatyönnöstä

MAP Ladder:

3 Min AMRAP
3 Power Cleans 40/30
3 Front Squats
3 Push Jerks

• 3 min BREAK
  

3 Min AMRAP
3 Power Cleans 50/40
3 Front Squats
3 Push Jerks

• 3 min BREAK
  

3MIN AMRAP
3 Power Cleans 60/50
3 Front Squats
3 Push Jerks

• 5 min BREAK

---

4 Rounds FT, CAP 8 min

21 v-ups
12 burpees

75 x Double-Unders
42-30-18
KBS 24/16 kg
Hand release push-up
-rest 2 min-
21-15-9
KBS 24/16 kg
KB push press 24/16 kg
75 x Double-Unders

1 Reps max

For time:
3 rds:
15 thruster 95/65
15 c2b
3 rds:
20 step OH walking lunges 95/65
10 power snatch 95/65
3 rds:
15 SDLHP 95/65
15 stoh
Rest 5 min btw metcons.