Snatch EMOM10

Ninja / No feet Snatch Singles

6 x 1 @ 75-95%

Snatch Comlex. Use Blocks ( Bokseja saa käyttää näissä harjoituksissa, vaimentamaan voi laittaa kumimattoa)

Barbell High Hang / Pocket Level

8 x ( 1+1+1) 60 - 70%

Snatch High Pull + Power Snatch + Squat Snatch

For Time (35:00)
In Teams of 2:

Buy In:
30 syn. Burpee

Then:

200m KB run
60 Russian KB Swing
60 Single Arm KB Push Press
60 KB Sumo DL High Pull

200m KB run
60 KB Box Step Over
60 KB Goblet Squat
60 KB Single Arm KB Thruster

200m KB run

Cash out:
100 Hanging Knee Raises

Partner 1& 2 complete run together
w. KB
KB is not allowed to touch the ground -if so 10 penalty burpees

The rest of the workout You go I go style again KB is not allowed to put down.

EMOM 15
1. 10-15 Cal erg
2. 10-14 DB snatch (alt.)
3. Target burpee (start with 6-8 reps, add two reps each round)

Emom 20
1. 20m Walking lunges
2. 6-8+6-8 Z-press
3. 6 Deadlift
4. 5-10 Pull up

Handstand Strength Circuit – 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
10 to 20 Handstand shoulder taps

Clean and jerk complex.

GHD sit-up

50, 70 or 90 reps*, break to sets as needed

10-minute AMRAP @ steady pace

20/15 (cal) BikeErg
Set of Bar muscle-ups

Accumulate EXCELLENT bar muscle-up repetitions. Do a single (big) set each round. How big a set is repeatable for you?

Score : Total BMU`s