3 sets
1 pause snatch (3sec at knee) + 1 hang power snatch
@63-73%

1. Conditioning AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) then Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

3 sets.
12 reps BB Curls.
12 reps KB Curls.
Rest.

Shoulder press
2*5 @40%
3*5 @50%
2*3 @60 %

DB bench press
3*5 tempo 32x1
3*3 tempo 31x1

Post results on comments.

3 kierrosta aikaa vastaan:
350m juoksua
25 KK swingiä 20kg (ven)
15 burbee

For time:
* row 1000m
* 50 pistol squats, alternating
* 50 OHS (45/30kg)

3x
15 leg raises + kick
30 Russian twists
30 banded pull aparts

Snatch practice for 25 min

(50#, 70#, 80#, 90kg fail) + 3x3 snatch high pull (90kg)

-Then-

20 min AMRAP

• 5 hang cleans (60kg)
• 200 m run
• 10 T2B

Cool down: 100 DU

25 <a href='/journal/movements/1689'>Burpees</a>
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 Weighted pull-ups with a 20 pound vest
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 <a href='/journal/movements/2701'>Handstand push-up</a>s
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 Chest-to-bar pull-ups
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 <a href='/journal/movements/1689'>Burpees</a>

For time /reps

600 DUs
300 goblet Squats @24kg
100 hspu

Time cap 28min