EMOM’20
1. 10 power snatch 40kg
2. 30 DU
3. 8 HSPU (ub)
4. 2 Rope climbs

16 min emom

12 lunges
40 s alternative core
12 hip thrust
40 s alternative core

Clean 2x3 + 3x2 + 1x1

Front Squat 3x1x95%

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

2 rounds:

30 s side plank (R)
30 s normal plank
30 s side plank (L)
30 s reverse plank

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

Part A).
Skill Primer
Hang Power Snatch w/Pause, BTN Strict Press & OHS
(5-8 sets x 2+2

Part B).
Hang Snatch
(8 sets x 3 / 60%-70%)

4-3-2-4-3-2 reps

Go every 2:30

*tempo 32X2 (3s jarru alas, 2s pause pohjassa, X nopeasti ylös)

Pause squat 3/40s” + 3
Klusteri