AMRAP 9

3 power clean@60/40kg
6 push up
9 air squat

6 min alkavalla minuutilla

3 raaka tempaus riipusta + 2 valakyykky (tyhjällä tangolla)

3 rounds of 20sec work/ 1:40 rest (12 working sets)
1. hang power clean (70%/1RM)
2. dumbbell goblet squat
3. erg
4. sled push
5. rest 2min

Go all out in every interval!

in 15min find a heavy complex of snatch + hang snatch + ohs

Diane In Pairs
YGIG
42 - 30 - 18
Handstand Push-ups
Deadlifts 100/70 kg

4 Rounds for Quality
30 Double Unders
20 Kb Swings
10 Burpees

20 min to find heavy set in

1 Power snatch + 1 Hang snatch + 1 OHS

Alternating between #1 and #2. So both amraps x2.
Goal is to get around 2 rds/amrap so scale as needed.

Amrap 4 #1
Ski erg 10/8 cals
DB/KB hang power snatches 10 reps (5/5)
Lateral burpee over db KB 10 reps

rest 2

Amrap 4 #2
Row 10/8 cals
DB/KB hang power snatches 10 reps (5/5)
Lateral burpee over db KB 10 reps

Rest 2

L1: 20/15kg
L2: 25/17.5kg

-tulos kaikki repit yhteensä

E2MOM
Jerk 8 x 3

• your stronger jerk (push jerk or split jerk)

Back Squat

2 x 4 x 70%
2 x 3 x 75%
2 x 2 x 80%

Sendoff 2:30