3 squat cleans 70-72,5% 1RM
-saat päättää onko tng vai sitten nopeita singlejä

EMOM 6

(2 x Muscle Snatch ) + Power Snatch @30 - 40%

Omatoimi:

Pienillä kuormilla.

build to a double in 10 Mins with good technique
Then
8 min emom
3 reps at 80%

single leg kb deadlift
4x10/10

10 min amrap
25 double unders / 50 single unders
3-6-9-12-15..
burpees
10 db snatches @22,5/15kg after each set of burpees.

Flow :
1st round 25 du + 3 burpee + 10 db snatch
2nd rounds 25 du + 6 burpee + 10 db snatch ..

Score is total amount of reps : 50 single unders count as 25 reps.

For time:

10 power snatch 40/30kg

20 box over jump

10 power snatch

20 burbee box over

10 power snatch

15 double DB box step over 22,5/15kg

10 power snatch

15 double DB burbee box over

( Target under 12min )

AMRAP 7 (REPS)

5 Box Jumps 30/24"
10 Kettlebell Swing 32/24kg
1 Ground to Overhead 70/50kg

Front squat ladder

reps: 2+2+4+4+6+6+4+4+2+2
weights: 65%+65%+70%+70%+75%+75%+80%+80%+85%+85%

AMRAP 3 x 3, rest 1:30 btw sets.

18 Push press 45/30kg
30 Double Unders
20 Kb Swing 24/16kg

Clean + Shoulder press + Push Press

4 x (1 + 4+6)@ AHAP

Send Off 2:30