7 x ( Snatch Panda Pull + High Hang Squat Snatch)

75-85%

Every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
AMRAP row

5 Rounds for time

15/10 cal Assault bike
10 Burpees

Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

WRK(27)
WRK 7:00 REST 2:00 x3
10-12-14-16-18-etc plank taps
20 dumbbell hopovers
30 sit ups
40 mountain climbers
only increase plank taps every round, 10 the first round, 12 the second round, etc. Pick up where you left off on every round.

Finisher
50 round the world
1:00 butterfly stretch

7 x 8

With a partner (ygig) or alone
For 60min as many rounds as possible
17 power clean (Rx 60/45kg)
75 airsquats

After these strip the bar and run 200m with a barbell and after that run 200m with a plate.
Before next round you load the bar.

Snatch pull + hang squat snatch 8 X 1+1

Amrap 3'
50 double under
21 bar facing burpees
Max effort power clean 50kg
Rest 3'
Amrap 3'
50 double under
18 bar facing burpees
Max effort power clean 60kg
Rest 3'
Amrap 3'
50 double under
15 bar facing burpees
Max effort power clean 70kg
Rest 3'
Amrap 3'
50 double under
12 bar facing burpees
Max effort power clean 80kg
Rest 3'
Amrap 3'
50 double under
9 bar facing burpees
Max effort power clean 90kg

lämmöiksi 5*1+2

Every 90s x 15
1 snatch pull
1 hang squat snatch
1 squat snatch

Nosta painoa 5 ja 10 kierroksen jälkeen.