Päivä 19

A.1) Muscle snatch + snatch balance 5×2+1

B.1) Hang power snatch below knee
50%/3 60%/3 65%/2 70%/3×2

C.1) Snatch high pull
80%/3 85%/3×2

D.1) Front squat +box jump
60%/3 70%/3 80%/3 85%/3 90%/2 85%/3

E.1) Press 4×3

E2MOM 4
2 back squats (70%)

6 Rounds :

3 minutes on
2 minutes off

• The goal here should be complete the same number of calories ( or more ) each interval.
• Athletes should aim to hold 80 rpm's or above for each interval.

AMRAP15:
4 T2B
6 push up
20 DU

60s Pass Trough
30s+30s Around Worlds
60s+60s Lat Stretch
1000m Ski

AMRAP 12

Buy-in: Bike Erg 100/80 Calories

...Remaining Time AMRAP

15 American Swing 24/16kg
10 Goblet Squat 24/16kg
5 Strict Pull-ups

Tempo Front Squat. 1-2 Sec pause on bottom each rep.

5-5-5-3-3-3

Go Every 3:00

High hang snatch 1RM

Takakyykky 4x4 85-87%

Lisäpaino Leuanveto 4 toiston maximi
Pullover 3x12 keskiraskas
Lantionnosto yhdellä jalalla 2x15/jalka

snail to hang / strict t2b 3x8-12

50 Minutes For Sweat

50 Cal Bike Erg
30 Sit Ups
50 Cal Row
30 Push Ups
50 Cal Echo Bike
30 Air Squat