AMRAP 7

3-6-9-12-15-18...
WB 9/6kg
Db snatch

Shoulder press (floor)

5-7x8-10@AHAP

btw sets 10 negative pull ups. Rest as needed btw sets

Metcon (Time)

4 rds
400m Run
7 Squat Cleans 100/70kg

• 20 min Time Cap *

A) Back squat
4-4-4 work up to heavy (2 RIR)
Then 1x max reps (-2) @80% H4

B) Every 2,5min for 4 rounds
3-3-3-3 strict pull-up for load (or negative)
20-30s L-sit hold

A) In 15 minutes
Work up to heavy 1 rep shoulder press (1-2 attempts), then
2x max. reps @80-85% H1

Deadlift
5 reps @75-77,5%
4 reps @77,5-82,5%
3 reps @82,5-85%
3 reps @85%+

2 x AMRAP 4

12 Db snatch@22,5/15kg
8 pull up
4 burpee box over

rest 1min

3000m row
300 DU
3 mile run

Incline Bench Press w/ DB´S

7-7-7-7-7-7, moderate weight ( Don't push max today )

After each set 3 reps Strict Chin-Ups ( weighted )

Go Every 3:30

4x3
Squat snatch 82-85%
No fails

Same weight as last week but one more rep.