Bench press

AMRAP10
6 toes to Bar
9 burpee to target
12 dB snatch (6+6)

AMRAP 20min

Thruster ladder
6 reps @40kg
3 reps @50kg
1 reps @60kg

After every round
8 burbees to target
2 Bar muscle ups

A: KB press 4x3/arm
B: Push ups 4xMax, 0sec rest in top position

100 Power cleans (75/55)
100 Front squats
100 Squat cleans
100 WB
100 Box step-ups w/ DB 25lb
100 American KB swings @16kg
100 DB snatches @25lb
100 Devil presses @2x20lb
100 DB push presses @2x20lb
100 synchro burpees

ACCESSORY:
ABS
2-3 rounds
10 medball pike abs
20/20s sivulankku tähtipito
8 strict toes to bar

Deadlift 2x10, 1x6, 1x5, 1x4, 1x3

Squat Snatch

Every 20 sec x 30 (10 min total)
1 Snatch
Use 65-70% of your most recent 1RM Snatch. Focus on a fast and efficient setup.

FOR TIME 15' T.C. OF:
50 SINGLE KB FRONT RACK LOUNGE (25/25) 24/16 - 16/12
40 KB SNATCH (20/20)
30 BURPEES OVER THE KB
20 SINGLE KB DEVIL PRESS + OVERHEAD BOX STEP UP (10/10)

Workouts of the week 7 hours, x 6
Deload week