Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast set of (Snatch hi-pull + 2 snatches)
- 2 x same weight before adding more weight
- No tng, no letting go

B) Clean and jerk

In 20 minutes build up to a heavy, but fast set of Clean hi-pull + clean + jerk
- 2 x same weight before adding more weight
- No tng, no letting go

C) Back squats

4 sets of 6 back squats @ 50% (light/moderate)

For time

3 rounds of “Cindy” (1 round of “Cindy” = 5 pull ups, 10 push ups, 15 squats)
1 rope climb

3 rounds of “Cindy”
2 rope climbs

3 rounds of “Cindy”
3 rope climbs

Worked out with Burt at 8am. Couldn't feel my forearms! The last rope climbs were ridiculously difficult. My time was great for this one!

Amrap 15:
200m run
15 Power Clean, 50/35
10 Front-Squat, 50/35
15 K2e

1. 40cal 95-90% 2min breikki
2. 20cal samalla vauhdilla, 5min breikki
3. 20cal täysii 45min breikki
4. 20cal täysii

3x10 tng Power snatch / Rest 2min
Rest 5min
3x10 tng Power clean / Rest 2min
Rest 5 min
3x10 Hang squat clean / Rest 2min

6x3min work/2min rest

A:
400 m run
amrap db snatch 32.5kg

B:
400m run
amrap goblet squat 32.5kg

3 x 5

• (1+1+1)-…-(1+1+1) of:
BB Power Snatch + Hang Squat Snatch + Overhead Squat
1RM

Lämpö:

EMOM 10

Even :3 x muscle Snatch
Odd : 5 push ups + 7 sit ups

Jerk Balance

5 x 3@30-40%

Tempaus samoille jaloille, levypaino jalkojen välissä

5 x 2 x 50-70%

Tempaus, ponnistaen levypainoille

5 x 2 x 70-80%

Etukyykky 5x5x65%

4 rounds for consistency:
5 HSPU or 10 m HS walk
6 pull ups
8 dual DB front squats
15 m dual DB suitcase walking lunges