A: Power snatch max
B:Snatch pull max.

8 x 20sec hold / 10sec rest

3 rounds

1:00 Row
8 Stiff legged Deadlift, empty barbell
6 box step ups
4 push ups

Warm up
3:00 bike or row

Then barbell warm up

Barbell cycling
E2MOM x 5
8/5 cal bike
9 deadlifts
6 hang power cleans
3 push press

*increasing in weight each round

5 sets of 10 Pull-ups (anyhow)
- Rest :90 btw sets

IGYG, 10 Rounds each:
20/16cal AB
10 STOH 40/30kg

5 rounds for quality:
15m Double DB Walking Lunges 20/15kg (suitcase carry)
15 T2B
15 GHD Back Ext.
Rest 1:00 btw rounds

5-10-15-20…
Sandbag clean, alt. Shoulder
8 Up Downs

AMRAP 11

10 Box Jumps 24"/20"
10 Kettlebell Swing 24/16kg
10 Single Leg V-UPS

Seuraa videota ja tee samalla itse.