Hang Squat Snatch (Above knee) + Squat Snatch.

Heavy Complex.

Work 15 minutes.

EMOM 20
min 1: 10-15 Banded Russian KB Swings
min 2: 5-15 Bar MU/C2B/ Pullups
min 3: 5-15 Handstand Pushups
min 4: 15-20/10-15 Cal.
min 5: rest

Deadlift

4x4

E3MOM / 1-3 reps in tank / not too heavy

8min Amrap

3-6-9-12-15...
push up
*after each set 10 kbs @24/16kg

Rest 4min

8min Amrap

3-6-9-12-15...
pull up
*after each set 10 box jump

10 x E75S

4x2 jerk
6x1 jerk

AMRAP 10
20/16 Calories Row
10 Floor Presses @60/37,5kg
- With a partner, switch after both are done

For time:

50 alt. DB snatches
40 DB goblet squats
30 alt. Devils presses
20 DB thrusters (10+10)
10 box over burpees

RX´d: 22,5/15

10-8-6-4-2-1 squat clean

Start from 50% - nouse lopuksi lähelle maksimia

5x tempo front squats - 2s down, explosive up, 1s stop

2 - 2 - 2 - 2 - 2

100% of 4RM front squat

5rnds for time:

15 T2B
10 DL 100/70
5 HSPU