For time

• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders

• 15 thrusters (weight 3)

• ♀ 65 lb, then 75 lb, then 85 lb

• ♂ 95 lb, then 115 lb, then 135 lb

Time cap 12 minutes

LÄMMITTELY

Tekniikkatikkaat
Täpäytyshippa
Availut

TUKILIIKKEET
2 x 45-60s./liike
1. Dead bug
2. Lantionnosto
3. Uimari päinmakuulla
4. Sivulankussa yv kierto

AMRAP 15-20min
6 + 6 x yhden käden tempaus
6 + 6 x yhden jalan maastaveto
6 + 6 x yhden käden tuettu kulmasoutu

A: Weighted trap bar jumps 8x3
B: Power clean 5x3
C: Leg press 4x8
D: Seated calf raises 3x12

Three sets of nine.

Rest day - what did you do?

Bench Press

3-3-3-3-3

Between sets 6 Double Dumbbell Row

Go Every 3:30

Power Clean Technique

6 x 2 High Hang Power Clean

Go Every 1:30

6 x 2 Hang Power Clean ( Above Knee )

Go Every 1:30

6 x 1 Power Clean

Go Every 1:30

Amrap 20 min 19 sec

Buy-in: 200m front rack single arm walk kb @20

Then:
9 chest to bar
2 snatch @61
10 burpee over bar
5 db power clean @2x22,5

EMOM16

20 x Bradford press
15 banded face pulla
16 alternating dB bench press

Rest 1 min

Hang snatch mid thigh + snatch