16 min AMRAP
12 x 1.käden Mave
9 x Raaka rive
6 x Raaka työntö
Jos aloitat oikealla, teet kaikki toistot putkeen oikealla ennen käden vaihtoa

EMOM 16
20 x Kyykkyhyppy
20 x Russian twist
20 x Askelkyykkyhyppy
20 x Amerikan heiluri

60min bike erg.

Rappustreeni sisältövapaa, mutta pakollinen

Clean and jerk

4 to 6 x 1 @ 70-80%, go every 1:30

Halting snatch

2 x 2 @ 70%1RM snatch
2 x 2 @ 75%1RM snatch
4 x 1 @ 75-80%1RM snatch

Go every 1:00-1:30

Pause at the knee for 1s before finishing the snatch on each rep.

For time

25 Toes-to-bars
150 Double-unders
15 Snatches @ 61/43 kg
25 Toes-to-bars
100 Double-unders
10 Snatches @ 83/56 kg
25 Toes-to-bars
50 Double-unders
5 Snatches @ 102/65 kg

Time cap. 15:00

Weight options. Intent is that you can finish the workout

Option #1 – 61/43 kg – 70/47.5 kg – 83/56 kg
Option #2 – 52.5/35kg – 61/43 kg – 70/47.5 kg

Overview. This is a little bit similar to Open workout 19.2 (without time limits for stages). Big jumps on the snatch weights means you need to focus, especially on the 1st lift at each new weight.
Pacing. Breaking up the toes-to-bars from the start might be a good idea here to save your grip and midline for the snatches. You might also want to split, at least, the 1st set of DUs up. Steady singles on the snatches, commit fully to each attempt and only approach the bar on the heavier weights when you’re ready. Using a timed rest might be a good idea if you tend to rest too long/too little between heavier lifts.

*split both side 3+3 *rack/blocks
3+3@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x[3+3]@-10%
*target load of max ~77%, rest btw sets 3-4min

A)
3 sets of:
10/10  double KB kick stand deadlift @mod.
20 m/ side single arm farmer carry @mod.

B)
2 rounds for quality:
Double KB front squat ladder
20-16-12-8 reps
increase the weight after each set
* 10 double KB bent over row after each set

C)
AMRAP 8'
8/8 single arm Turkish sit up
8/8 single arm clean
8/8 single arm front rack alt. reverse lunge

Clean and jerk

2-3 x 2+1 @ 75%
1-2 x 2+1 @ 80%
1-3 x 2+1 @ 85+%

Go every 2:00-3:00