Squat Snatch

8 x 1 @ 75 – 85%. Every 2:00

For time :

Row 5k

EMOM15
set 1-5: 1 power snatch + 1 snatch balance @65-70% set 6-10: 1 squat snatch + 1 OHS @70-75%
set 11-15: 1 squat snatch @75-80%

Painot päivän fiiliksen mukaan. Sarjat pitää pysyä teknisinä.

EMOM x 30

1) monostructural
2) 6-8pull up + 12-16 kbs
3) rest

4x 5min amrap

A) row 10/7cal + 30 DU

B) 12 kbs + 6 ttb/ or 12 sit up

A+B+A+B

(rest 2min between amraps)

Front squat

3-2-1-1-1-1

E3MOM / Find heavy

EMOM x 10

1 power snatch( find heavyish)

EMOM x20

1) round of cindy
2) 6-10 box jump

For time:

3 rounds:
40 DU
8 power clean @60/40kg

EMOM x 8

1) 8-16cal row
2) 10m walking lunge