AMRAP7 w/ partner, partners alter between a & b, both work for the full AMRAP.
a) row 10/7 cal
b) 10 jump over db + amrap db snatch (22,5 / 15)

Result: number of snatches

LÄMMITTELY
- Rangan rullaus + kierrot alhaalla
- Lisko + kierto
- Maastaveto kuminauhalla
- Kulmasoutu kuminauhalla
- Pystypunnerrus kuminauhalla

TANKOTEKNIIKKA
Harjoitellaan liikkeiden tekniikkaa tyhjän tangon kanssa - 2 x 10 toistoa / liike
1. Sumo maastaveto
2. Romanialainen maastaveto
3. Kulmasoutu
4. Lattiapenkkipunnerrus
5. Vauhtipunnerrus

AMRAP 12
valitse sopiva tanko (+painot) liikkeisiin
6 Maastaveto - valitse variaatio
6 Kulmasoutu
6 Lattiapenkkipunnerrus
6 Vauhtipunnerrus

Kipping HSPU skill

E2MOM 5 rounds
3-12 HSPU (unbroken)
10-20 Wall ball

Front squat 1x4, 1x3, 1x2, 1x3

1:00 Active Samson
1:00 Front Rack Stretch on Box
1:00 Banded Triceps Stretch ( each )
1:00 Pigeon ( each )

3 rounds :

10 Flyers on bench
10 Bench Dip
20 Double Unders
1:00 Cardio

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

Muscle Snatch
5x every 2 min
2 reps @ 80% effort

3x1@max

GF chipper (modified)
9 front squats, 70/55kg
9 handstand walks, 7.5m = 1 rep
15 front squats, 70/55kg
15 chest to bar
21 front squats, 70/55kg
21 handstand push-ups
time cap 15 min

Deadlift, TNG

10-10-6-4-2-2

Go every 2:30

In 20min:
Build up to a heavy 3 rep Power Clean & Push Jerk