AMRAP 10

5 Hang Power Snatch
7 Push Ups
12 Hanging Knee Raise

Snatch Technique

4 x 3 Hang Power Snatch

Send off 2:00

4 x ( 2 + 1 ) Power Snatch + Overhead Squat

Send Off 2:00

5 x 2 Hang Squat Snatch

Send Off 2:30

AMRAP 8

Max Bike Erg Calories

Rest 2 min

AMRAP 8

1 Rope Climb
10 Du´s
1 Rope Climb
20 Du´s
1 Rope Climb
30 Du´s
.......
......

Rest 2 min

In 8 minutes Window

Deadlift 5RM

Reps & Weight

Deadlift

4 x 3 x 78% Dead stop

4 x 3 x 83% TnG

Seated Legless Rope Climb

1-3: 5
4-6 : 7

1:00 Calf Stretch, side
1:00 Barbell forearm smash, side
1:00 Couch stretch, side
1:00 Knuckle drags
1:00 Banded Lat stretch, side

3 rounds

1:00 Bike
1-3 Strict Pull Ups
20 Single Unders
10 Empty barbell stiff legged deadlift

3 rounds for time of

• 25 deadlifts
• Bike 1,000 meters

Men 225 lb.
Women 155 lb

A,
WEEK 8
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
Part 1
Complete as many rounds as possible in 12 mins of:
20/17 Bike Calories
5 Ring Muscle-ups
14 Alternating Front Rack Lunge + Step-ups@34/25kg

Directly into part 2...
Complete as many rounds as possible in 12 mins of:
20/17 Ski Erg Calories
15 Kettlebell USA Swings @16/12kg
10 No Push-up Burpees

C,
3 rounds for quality of:
10 Scap Pull-ups
7 L ¼ Turkish Get-ups, pick load
10 Scap Push-ups
7 R ¼ Turkish Get-ups, pick load
10 L/10 R Diagonal Banded Pull Aparts

OTM8
Squat clean+hang squat clean