Find 3 Rm max

TBD - will be specified on Thursday 28.2.

4 rounds ft:
4 power clean (touch and go) @70-75%
10 squat jump (oo terävä)

2 AMRAP 9'min 3'min rest between: (A+B)

A)
15/12 Cal Row
10 Bench presses @40-50%
8+8 One leg V-ups

3' Rest

B)
80 Single unders
10 Deadlifts @40-50%
8 Pull-ups

12'min Warm up

200m Run / Row
5 Pull-ups
10 Push-ups
15 Air squats
15 Kettlebell Swings
15 Sit-Ups

Front Squats:
Find heavy 3 rep

For time:
15 Strict Toes to Bar
50 Double Unders
12 Strict Toes to Bar
40 Double Unders
9 Strict Toes to Bar
30 Double Unders
6 Strict Toes to Bar
20 Double Unders
3 Strict Toes to Bar
10 Double Unders

In teams of 2
1000m row
3 rounds
30 KB deadlifts@2x24/16 kg
30 box jump over@60/50 cm
30 abmat sit ups
-into-
1000m row
2 rounds
30 KB front squats
30 burpee box jump

30 V sit ups
-into-
1000m row
1 round
30 KB snatches
30 burpee box jump over
30 toes to bar
Time cap: 40 mins

Snatch

A) warm up drill
4 sets of:
2 reps of 4 sec power snatch

*1min rest bw sets
*no tng
*tempo 1-4 from shin to hip
*focus on keeping the shoulders over the bar till the bar reaches the hip extension to get the bar moving vertically

B)
E2minX6
2 power snatch + 1 hi hang sq snatch
*no tng
*start @70% of power snatch 1rm and build up

C)
accessory: core
3 rounds of;
10+10 wood chops
20 hollow rocks
30+30 sec side plank

*rest 30s bw movements & 90sec bw sets

In pairs AMRAP20min, YGIG
40x Ski/Row/Echo (cal)
30x DDB box step over 2x15/10kg
20x DDB devils press 2x15/10kg
50/100x DU's/SU's

A: Bench press 3x5
B: Incline db Bench press 3x7
C: Dips 3set
D: Sa Cable Pec dec 1xMax/arm
E: Cable triceps variations 3set