Amrap 8

Single arm DB/KB hang clusters @25/17.5kg 10 reps (6/6)
50 DU

goal 4 rds

1) 7 Back Squat
2) 10-20 Banded Pull apart
3) KB/DB Box Step-up
4) 5-15 Pull-Ups.
Rest 1-2min between movements

2RFT
30 Hang power clean 50/35kg
20 pistols alternating
10 Bar MU

(4 rounds)
min 1 : db snatches x 10 @ 25/35lbs
min 2 : box over burpees x 4-8
min 3 : kipping pull ups or hardened ring row x 4-8 reps
min 4 : hollow rocks x 10 reps

Sprint&push press

EMOM 10
1 min : sprint x 9
2 min : 8 push press@as heavy as possible but do every round same weight

5 x unbroken tng complex Every 90 seconds

Power clean + Squat clean + split jerk @75-80% of 1RM

For time
20 WB 9/6kg
8 deadlift 130/75kg
25 WB 9/6kg
6 deadlift 150/85kg
30 WB 9/6kg
4 deadlift 170/95kg

3 rounds for quality

30 mountain climbers, knee to the elbow.
20 KB deadbugs, hold 10-16 kg KB in your hands (1 leg extension is one rep)
10 alternate legs weighted pistol squats (10-16kg KB)

Scale the weights as needed.

10 min EMOM
1 min: snatch grip deadlift x 5
2 min: snatch pull x 5

Valitse kilot niin, että pystyt pitää tekniikan täydellisenä.
Keskity erityisesti hyvään lähtöasentoon

Front Squat
5x3r @ 85%
2min Recovery