AMRAP 12'
8 Hang Squat Snatch (50/35)
16 lateral burpees over bar
32 Double under (64 SU)

RX
10 rounds for time of:
8 ground-to-overheads 43/30kg
10 bar-facing burpees

Time cap: 15 min

SCALED
10 rounds for time of:
8 ground-to-overheads 30/20kg
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 min

10 Min amrap

• 2 Strict HSPU
• 10 Deadlifts 80/60

Score is total reps

2 rounds of
10 Box Step Over 2x22,5kg/15kg
8 Thruster 2x22,5kg/15kg
6 sHSPU
4 Power Snatch @60/40kg
Then 3' rest after the end of the 2sd round.

Repeat it 3 times

Kyykky "nousu aloitusrautaan"
Kyykky 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

Uimaan

Build up in 10 sets to a heavy 3 reps of sumo deadlift

3x 15 ghd glute extensions

• For Time:
Strict Ring Muscle Ups
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
3:00 rest
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
Modula il recupero tra ogni sets in maniera tale da poter completare il set successive unbroken.
Scala eventualmente il numero di reps da fare unbroken ad ogni sets
Se non ti entrano gli Strict Ring Muscle Ups lavora con:
Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
9/7 reps unbroken
7/5 reps unbroken
5/3 reps unbroken
3:00 rest
9/7 reps unbroken
7/5 reps unbroken
5/3 reps unbroken

Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)

Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+