1 RM clean

Complete as many rounds as possible in 10 minutes of

• 20 lunges
• 20 triple-unders

Snatch heavy 2rep
+
Open 16.3
7min amrap
10 Power snatch 35/25kg
3 Bar MU

STRENGTH
Split Jerks: 8 x 2 @75%, every 90s.
- Take 4 sets to build to work weight.
- Goal: 8 working sets with great footwork, lockout and leg drive.

CONDITIONING
4 Rounds of 40s on/20s off:
1a) Walking Overhead Plate Lunges (45, 25)
1b) Hand Release Push-ups
1c) SDHP (75, 55)
1d) Hang Power Snatch (75, 55)
*Score = total reps
- Goal: 10-15 reps on each movement

EXTRA CREDIT
Supported 1-Arm Rows: 4 x 8-10 each. Rest 60s.

COOLDOWN
- Three-way Thoracic Spine Foam Roll x 30s each position.
- Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Burpees
Jumping lunges
Push ups

EMOM
1-2-3-4-5... as many rounds as you can within a minute, after failing, change the move

5-minute AMRAP of

• 30 double-unders
• 20 jumping lunges
• 10 pull-ups

Rest 5 minutes

Then, repeat the 5-minute AMRAP of

• 30 double-unders
• 20 jumping lunges
• 10 pull-ups

Share your at-home modifications and rounds completed in each AMRAP in comments.

5 x 3 Pausing power clean below knee
2-3 sec pause
1 sec pause in the catch

3 RFQ

0:30 Pike ups
0:30 rest
0:30 Scissors kicks in hollow hold position
0:30 rest
0:30 Russian twists
0:30 rest

Front squat 5x4x80%

Ylöstyönnön ja etukyykyn harjoittelua