Masters Women's Scaled

20 Ring Rows
20 Box Jump Overs
20 Overhead Squats (25kg)
800m Run

5 x 1 snatch from the blocks

Kolme kolomosta. Hang Clean.

Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Get your 1RM Snatch and 1 RM Clean and Jerk

Time cap: 5mins

Once you start on the C&J, you cannot go back to make attempts on the snatch.

Sumo Deadlift
Work up to 5 sets of 5 reps at 70%.

21 Hang Power Cleans
6 Toes-to-Bar
15 Hang Power Cleans
6 Toes-to-Bar
9 Hang Power Cleans
6 Toes-to-Bar

A.
HS- walk practise for 10-20min

B.
Run
Easy aerobic pace for 45-60min

AMRAP 8'

5 thrusters
10 lateral burpees

120 min
Warm up EMOM12 + 12 m HSW

1.Gymnastics
A. BMU practice for 25 min
- 2 x 1 + 8 x 2 = 18 reps
B. Butterfly pull up practice for 15 min
- 5 3 8 8 9 9 10 = 50 reps

2.Weightlifting
A. Snatch 1 RM

B. Low hang snatch pull
3 x 3 @ 100%-105% of A.
- 57.5 kg