Lumberjack 20

20 deadlifts (125/85 kg)
400 m run
20 KB swings (32/24 kg)
400 m run
20 overhead squats (50/35 kg)
400 m run
20 burpees
400 m run
20 C2b pull-ups
400 m run
20 box jumps
400 m run
20 DB squat cleans (20/15 kg each)
400 m run

Timecap: 30 mins

1-3 sec pause at chest position

3 rounds 30s ON/ 30s OFF
hand stand
hold pull up top position
HBH
support on rings
ABH

A: 12min emom
3x power clean & power jerk @ light weight

B: 10min emom
Odd: Deadlift x3
Even: Amrap Dips

C: Tabata
Biceps curls
Banded triceps extensions
Situps
Alternate exercise for 24 rounds of 20sec on 10 sec off

7 Min AMRAP of:
Ring Muscle Ups 1 rep
BB Squat Clean (70/45Kg) 1 rep
Ring Muscle Ups 2 reps
BB Squat Clean 2 reps
Ring Muscle Ups 3 reps
BB Squat Clean 3 reps
Etc.

• 4-4-4-4-4 of:
BB Deadlift
4 @ 9 RPE (-5% Load Drop)
75% 1RM 4 reps
80% 1RM 4 reps
85% 1RM 4 reps
80% 1RM 4 reps

12 min amrap

The snatches increase 1 pr round and the chest 2 bars increase 5

Scale as needed - regular pullups instead of c2b etc

• 1,2,3,4,5.... Squat snatch 60kg
• 5,10,15,20,25.... C2B

16 Minute EMOM

M1: 12 HSPU

M2: 10 Power Cleans 50/40

M3: 8 PullUp

M4: rest

A,
Snatch balance + 2 OHS, snatch balance @85%- ával
@50% x2
@60% x2
@70% x2
@80% x1
@85% 3x1

B,
Snatch grip Snatch Pull
Megállítás:1.Elemelès első 5 cm- nél
2.Térd alatt
3. Power position
C,
Snatch pull + Power Snatch with good form maximum @90%

"Independence Day:
Max. DL
Fran:
21-15-9
Thruster @40/30kg
Pull-up"