Front squat 4 RM

For time

• 5 rounds of
  • 400-meter run
  • 21 kettlebell swings
  • 12 pull-ups

♀ 35 lb
♂ 53 lb

Front squats
5x50%
3x60%
2x70%
1x75%
ME 80%

AMRAP 20'
" burpee inferno"
20 pullup
20 burpees box jumps
20 knee to elbow
20 burpees
20 HSPU
20 burpees Target ( 15 cm )
20 wall ball
20 burpee Toes to bar
20 double DB box step up 2 ×22,5/15
20 burpee chest to bar

1. EMOM x8 2x high hang snatch. (taskuista) Moderate weights, be fast and snappy
2. Snatch 6x2, go heavy. (säilytä ekan setin fiilis ponnistuksesta loppuun asti)
3. Pull ups 4x3 (use extra weight if needed)

4rounds:
- 5reps hang power clean
- 25cal airbike
1min rest

5rounds:
- 10reps db bench press
- 10reps bb row

2-3rounds:

6+6 windmill
12 banded pull apart
16 wall squat

For time:

500 m run

3 rounds:
5 pull-ups
10 push-ups
15 air squats

500 m run

Five times three snatches.

EMOM 12

1 minute : 2-4 Bar mu
2 minute : 50 Du´s