For time:
100 Russian Swing @32/24kg
*EMOM: 5 'Up Downs'
*This workout STARTS with Up Downs

EMOM 20* with partner*

4 Kb cleans right hand 32/24
4 Kb lunges right hand 32/24
4 Kb cleans left hand 32/24
4 Kb lunges left hand 32/24

As partner is working hang from pull up bar

Deadlift heavy triple in 25 minutes

-max 3 heavy triples, so build up properly.
-you can go TNG if you want, full reset okey as well

TNG Power snatch AHAFA

8-6-4-2-8-6-4-2

SO 2:00

Split Jerk Double with 3sec Dip Hold (2/3) video

Every 60-90sec x9. Add loading by feel. Bar from rack or blocks.

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

Target: Add 2,5-5% compared to last week. Stay in upright position with the dip. Drive hard with fast transition.

Push press, 3 x 6, AHAP

3 rounds
20-30 sec handstand hold
20-30 sec of superman hold
5 strict pull up
15 ring row
rest 1-2 min bwn rounds

Strength accessory 4 rds:

D-ball ground to shoulder 4 reps( 2/2)

Seated DB strict press 8 reps ( pieni pause yläasennossa)

Chin over the bar hold 20-30 sec

rest 30-45 sec

WORKOUT 20.4
WORKOUT VARIATIONS
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes
NOTES
TIEBREAK Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205
lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-
275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-
95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-
115-135-155-185 lb.

Hang Power Snatch + OHS + Snatch Balance