135 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. RMU practice for 50 min
- RS
- TWB
- HTR
- MU 7 x 1
- MU + HTR 3 x 1+1
- Total of 10 MU

2.Weightlifting
A. Snatch warm up + High hang snatch
3x25 2x30 35
B. Snatch single

3.Strength
Pause front squat
Triples up top 70%
- Slow eccentric, 2 s. pause, fast up!
35 45 50 55 60 kg

4.Sled push & accessory - not done

With a 12:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches (50/35)

Time Remaining: Build to 1RM Hang Snatch

AMRAP 12, With partner
14 box over jumps 24"/20"
14 KB Swing (american) 32/24kg
IGOYOUGO

Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings

A: clapping push ups 8x3
B: Cgbp 7rm +2x7@90%
C1: Hspu 2x5 @50A1
C2: DB rows 2x8-12/vardera arm
C3: V-ups 2x8-15
D: ockulsions böj @35% 30-20-20-20, 30-45sek vila mellan set, ha kvar band under vilan
E: ockulsions biceps @35% 25-15-15-15 30-45sek vila mellan set, ha kvar band under vilan

Row 6k

Clean high pull

"Hammer"
Five rounds of:
60/42,5kg Power clean, 5 reps
60/42,5kg Front squat, 10 reps
60/42,5kg Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

DE: Deadlift 12 x 2 @ 70% 1RM on :45s

Find your 1RM for banded Sumo Deadlift. Build up 8 - 10 sets. Rest 2:00 min between heavier sets.