Snatch high pull into 2 hang snatch
1 set @ 65% of max snatch
1 set @ 70%
2 sets @ 75%

2 power cleans & 2 jerks
1 set @ 60% of max clean and jerk
1 set @ 65%
1 set @ 70%
1 set @ 75%

Paused OH squat - 2 second pause in the bottom
3 @ 50%
3 @ 55%
3 @ 60%
3 @ 65%

EMOM6 to finish
1. Max farmers carry in 40 secs 24kg/16kg
2. High plank hold

3 Rounds

5-5 x half knee press
10 x double kb suitcase deadlift
14 x jump lunge
1 min front plank

Wod
Amrap 6’
5-5 x clean and push press
8 x goblet squat

2 min rest

Amrap 6’
5-5 x snatch
12 x goblet lunge

2 min rest

Amrap 6’
10 x american swing
10 x air squat

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAP

A: Power snatch+ slow motion snatch balance then double snatch balance up to heavy
B: Squat clean+ power jerk+ double split jerk
C: Emom 7’: Power clean+ 4 front squat
@ 70% of power clean

A: Low bar back squat 3-3-3+
B: Power clean 3x3
C: Bench press 5x8, amrap sista setet

Bench press 8rm

A: back squat 5-5-5+
B: Power clean 5x3
C: Bench press 5x10

Deadlift 12-9-6-3-1
- Start at 60% 1RM for your set of 12 and then add weight each set
- Rest 2min btw sets

Squat clean

Normisalilla kiertoharjoittelutyylillä laitteita 👍🏻