AMRAP 7

3,6,9,12 Etc

SGL Arm Hang squat
DB Clean and Jerk

1,2,3,4 etc
Bar Muscle Up

@22.5/15kg

Snatch & clean and jerk

A) Snatch, 20 x 2. lift every :30s @ 65%

B) Clean and jerk EMOM 12:
2 Power cleans & jerks @ 68%

C) Back squat EMOM 12:
2 Back squats @ 68%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
7 x 8 Banded CTB pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

EMOM5
Clean pull + Hang Power clean + Squat Clean

Min 1: 18/14cal Row
Min 2: 12 GHD Sit-ups / 15 Butterfly Sit-ups
Min 3: 4 Deadlifts
Min 4: Rest
- Build to heavy 4 rep Deadlift. Start @70-75% of 1RM

For quality and weight
7x every 2 min
2x 1+1+1 ( go trough complex twice)
snatch DL
+
Hang squat snatch
+
Snatch balance
start @ 55% of your 1 RM

30-60 Minutes @ Zone 2 Heart Rate

5x2@heavy load

Go every 2:30

Tempausta lantiolta, pp ja kokonaisia.
15kilosta 32kiloon saakka.

Kokonaisia työntöjä 30,35,40,44kg.

Every 3min x5
16 alt. db snatch @22.5kg
16 toes to rings
8 pull ups

2 toiston maksimi sumo dead lift