3*10 , RIR 1

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

5xevery 2 min
1 set @ 65-70% of 1rm of snatch
3 Snatch Deadlift + 2 Full Snatch + 1 Overhead Squat

Välineenä tanko tai käsipaino, selkä boksille tai stepperillä

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Max meters

2-1-1

AMRAP 9

15 Push Ups
10 TTB
1 Squat Clean

@75% of 1rm

A: Rkb swing 10x10
B: SA Kb rows 3set
C: Supinated Db biceps curls 3set

A: Hang squat clean 5x3
B: Hammer leg extensions 3set
C1: DB Incline Bench Press 3set
C2: SA DB rows 3x10
D: DB Shoulder flys 3set

Clean pull 4 set of 3 reps