6x2/4@100%

"Hammer"
Five rounds of:
60/42,5kg Power clean, 5 reps
60/42,5kg Front squat, 10 reps
60/42,5kg Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

4 liikettä / 4 kierrosta. 20 s on/20s off.

Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

LIIKKEET:
1. punnerrus
2. vatsa
3. kyykky
4. yleisliike

A)

Amrap 12
40 floor press 30kg
25 push presses 30kg

B)

For time:
30 Abmat situps
20 hang power cleans 40kg
30 Abmat situps
15 power cleans 40kg
30 Abmat situps
10 squat cleans 40kg

C)

Amrap 12
12 cal row
12 ring dips
12.burpees

5 rounds of:

200m run
20m heavy farmers walk
200m run
20m d-ball carry