-basic technique drills

E4mom x5

4 burpee box jump over
15 wall ball @9/6kg
21/18cal bike

Deadlift on a plate 12-10-8-6 reps

For time:

20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly into...

30 GHDSU, 1000m Run
30 GHDSU, 800m Run
30 GHDSU, 600m Run
30 GHDSU, 400m Run
30 GHDSU, 200m Run

Barbell 52,5/37,5kg

3 Rounds:

5 Goodmornings
5 Back Squat
5 Elbows Rotations
5 SN Grip Strict Press
5 SN Grip Stiff-Legged Deadlifts
5 OHS

AMRAP 12

30/22 Calories Bike Erg
14 Lunge w/ Medball
10 Wallball 20/14p

Back Squat

6-6-6-3-3-3

Go Every 3:00

AMRAP 13

20/15 Calorie Row
20 Shoulder Press 20/15kg
50 Jump Over Barbell

30 - 40 minutes ( 6 - 8 rounds )

Minute 1 - 2 : Echo Bike Calories
Minute 3 - 4 : Dumbbell Bench Press 22,5/15kg´s
Minute 5 : Rest

Warm-up:

3x
15/12 Calories row
10 Hang muscle snatches
10 Overhead squats
10 Snatch grip press behind the neck
20 Starfish crunches
5 Box jumps

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A) Snatch & Clean and jerk

Snatch

2 x 3 @ 79%
2 x 2 @ 82%

3 x 1 @ 85%
*Rest 1-2 min between sets.

Clean and jerk

2 x 2 @ 79%
2 x 2 @ 82%

3 x 1 @ 85%
*Rest 1-2 min between sets.

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C) Back squats

Back squats
6 @ 70%
6 @ 74%
3x5 @ 77%

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D) Bonus:

5 x 12 Strict banded pull-ups

4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Core:
5 x 1:00 min Sandbag bearhug hold