Amrap 16
16 hang dumbell snatch 22 5kg
20 sit Up
5 bar mu

27 21 15 9
Deadlift 93kg
Ttb
Cal row

4 sets reverse lunge
8+8 reps/Leg
-> go heavy!

Rest 2min between sets

Barbell, DBs, kbs…

135 min
WU 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
Build up to heavy complex in 12 minutes:
1 High hang clean
1 Hang clean
1 Clean below the knee
- 35 45 50 55 60 kg
After max set 2 sets at 70 %
- 42.5 42.5 kg
- New set every 3 minutes

B. Clean pulls with 2 s. pause below the knee
3x3x100-110 % of your clean 1 RM
90 s. Rest between sets
- 70 kg

C. Split jerk > push jerk
4x3
"0.-0.5 reps in the tank"
- New set every 3 minutes
- 50 55 57.5 57.5 kg

3.Conditioning
Barbell cycling efficiency
"RANDY" for quality:
75 Power snatch 25 kg
- In sets of 5-10 reps touch and go > 5 reps every 35 s. x 15
- Time: 8:25

4.Core and shoulder health
- Not done

Box back squat 3x2/ran
Go for the max!

В суперсерии

Tempaus 2min välein
2x3
2x2
5x1

Grip strength at snatch form.
Should be able to lift double of your 1RM snatch.
Try ten lifts.

LÄMMITTELY
Amrap 15
10 mittarimato
10 kissa/lehmä
10 (5+5) käden alivienti ja avaus ylös
10 Lonkan kierrot
10 Air squat

TREENI
4 kierrosta/liike
40s./60s.
1. Takakyykky
2. Lattiapunnerrus kp
3. Pystypunnerrus kp

50 cal row
50 wall ball
40 cal row
40 pull up
30 cal row
30 t2b
20 cal row
20 ring dip
10 cal row
10 push up

TC: 20min