Squat Snatch 1RM

Build in 20 minutes 1RM

E3MOM x4:
3x5 Shoulder press
1x5 + 3 push press w/ 4s negative

RIR 1-2

Viimeinen sarja: Ensin 5 pressiä (tässä kohtaa RIR 1-2), jonka jälkeen vielä putkeen 3 push pressiä hitaalla negatiivisella.

Bench press, 6 x 2 85 % of 1 RM

AMRAP 30
In Pairs
YGIG/round

15 KBS 24/16kg
12 T2B
9 HSPU
6 Burpee pull up

Score is combined reps of the pair

Back Squat

5 x 5 @ moderate

SO 3:00

Push Press

5-5-3-3-2-2-1-1

Go Every 2:30

For time:
5rounds:
10/8cal machine
8 stoh @60/40kg"

EMOM x 12

1) 5-10 ttb
2) 10m walking lunge

4x AMRAP 4

A) 10/8cal row, 10 s.a Db hang clean & jerk .@22,5/15kg
B) 10 wallball , 8 ttb

2min rest between amraps

For time:

21-15-9
kbs @24/16kg
up&down

GO FAST!!!