Squat snatch 4 RM tn’go

Maastaveto

5 rounds for time:
40 DU
12 Alt. DB Hang Snatches 20/15kg
9 Abmat Sit-ups
6 Pull-ups

2 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

For Time:
Row 30 Kcal
Handstand Walk 30 m
BB Squat Clean (100/70Kg) 10 reps
Handstand Walk 30 m
Row 30 Kcal

3 x 2 min, 30 s rest between
15 cal row
10 C2B
Time remaining: AMRAP wallballs

A: Wall facing Hspu 3xMax
B1:Archer push ups 2xMax
B2: SA DB rows 2x20
C1: Elevated feet chair dips 2xMax
C2: Banded transversal rows 2x20
D1: SA DB flys 2x10
D2: Evil wheel 2xMax
E: For time
SA DB curls 10-1/each arm
Pushups 10-1

3 rounds for time of:
1 sprint w/ sandbag 120m/heavy bag
30 pistols, alt.
5 rope climbs, short competition rope.

140 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 8x2

2.Conditioning
For 60 min:
10 min bike - avg. 2.35/1000 m
10 min row - avg. 2.30/500 m

2, 3, 4 minutes (36min):
- Skillmill Run
- AB
- Row
- Ski

• Flow: 2 minutes of each machine, then 3 and finally 4. 36 minutes total. No rest btw.
• Score: Total meters