10 x Every 2min

6 Alt Devils press 22,5/15kg
12 Alt pistol squat

AMRAP 30, With Partner. YGIG

21/16 Cal. Row
15 Wallball 9/6kg (20/14p)
9 Burpee Box Jumps Overs 24/20"

Full round then switch.

5x4 Back Squat 80%

Try to hit all sets the same weight

5 x 1 @ 85%

5 x (1 x Hang Power Snatch + 2 x Good Morning Jump + Snatch Drop)

30-40% of squat Snatch. Sendoff 1:30

3 rnds for quality
5-10 ring row
3-10 strict ring dip
10/10 alt. Db bicep curls

• Tee nämä laadukkaasti hitaalla temmolla laskuvaihe ja terävästi ylös. Hauiskäännössä kyynärpäät kiinni vartalossa.

4min erg/jog
Emom for 4min
5 explosive squat jumps
then
2 sets
3/3 Perfect Stretch
10/10 Single leg glute bridge
10 Tempo air quats (2s down)

2 sets (empty bar/pipe)
5 Clean grip DL
5 Muscle clean
5 Shoulder press
5 Front squat
5 Push press
5 Tall clean
5 Jerk

Maastaveto tempausotteella 5,5,5

nousevat painot, tauot 2 min.

Hang Squat Snatch, above knee

1 x 2 x 75%
1 x 2 x 80%
1 x 2 x 85%

Send off 2:30

EMOM 6

1 minute : 4 x Snatch from chest
2 minute : 3 High hang Squat snatch

Empty barbell