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"

• 4 Sets of:
GHD Sit Ups 10 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Rest as need each sets

Hang Power Snatch 5 x 4 reps

Snatch, technique for 10min
-ground to over knee
-hang pull
-high hang power snatch