3 sets every 1 min 10s
Snatch pull + hang snatch + squat snatch @60-70%

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before
continuing with:
3 rounds of:
10 bar muscle-ups*
12 bar-facing burpees
Time cap: 12 minutes
VARIATIONS
Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
Scaled: (Ages 16-54)
*Men snatch 65 lb., perform chin-overbar pull-ups, may step over bar on the
burpees
*Women snatch 45 lb., perform chinover-bar pull-ups, may step over bar
on the burpees

Every 1 min 45sec for 10 times
power clean + hang squat clean + split jerk @60-85%

3x8+8 reps of bulgarian split squats.
Test movement before doing those "main sets"
rest 20sec after finishing first leg, then swich and same thing to other one.
rest 2 min after round.
Make it challenge, keep good control on movement and focus to get your glutes for work!

back squat

• find 1RM of the day

SKILL: kipping pull up

STRENGTH:
4 x E2MOM:
4 tempo chin up

• tempo: 1 sec top hold, 2 sec eccentric phase

12min alkavalla minuutilla

1. 5 raaka rinnalleveto, @60-70%
2. 10-15 seinäpallo

4 rounds
15 cal row
10 box jump over
40 m sandbag carry

Tc 12 min

3x3 min AMRAP:

• Bear complex (power clean + front squat + push press + back squat + push press). Use 2/3 of 1RM jerk.

Rest 3 minutes between rounds.

3 rounds:
Floor press, max reps
[2×32/24kg KB or DB]
Supine ring row, max reps

Rest 1 minute between
rounds.