For time:
5-4-3-2-1 Deadlift @70/50kg
10-8-6-4-2 pull up
5 burpee plate jump after each round

T.C.: 8'

A: Weighted trap bar jumps 8x3
B: Leg press heavy 5reps +2x5@90%
C: Weighted hip thrusters 3set
D: SL Standing hamstring curls 2set
E: Knee extensions 1xMyo reps

Front squat 2x4

Amrap 9 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

2 mins rest

Amrap 9 mins
3-6-9-12...
T2b
Wall ball@9/6kg

2 mins rest

Amrap 9 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

12 min AMRAP of
400 m Run (
2 Rope Climbs 15 feet (457 cm)
15 m Front Rack Walking Lunges 50/35 kg
If you cannot run substitute this with 500m/450m row or 1000/900m Bikeerg.

-5+5 back rack reverse lunges

Näissä treeneissä pidämme toisto ja sarjamäärän maltillisena, jotta ehdimme käydä tekniikkaa myös sarjojen välissä läpi.

Deadlift Snatch
2x3@50%
2x4@60%
1x3@70%

Snatch pull
2x3@50%
1x4@60%
2x2 @70%
    
POWER Snatch
1x3 @50%
2x2 @60%
2x3 @70%

Squat Snatch
2x3 @50%
2x4 @60%
2x3 @70%

AMRAP 9

15 Push Ups
10 TTB
1 Squat Clean

@75% of 1rm

Accessory
4x12-16 back/front rack reverse lunges (2xboth styles @30-35/40-45 kg
Push press
4 x 6
@30-45 kg
GHD 3 x 15

With Partner

50 Snatch
25 bob
2min hang

into

50 thruster
25 bob
2min hs hold

into

50 c&j
25bob
2min L hold in hang

into

50 Front squat
25bob
2min wall sit

RX 50/35kg or 60% snatch 1RM