100 reps with 67% of 1RM

Time cap 30 min

27-24-21:

Ski Erg Calories
GHD Sit-Ups

5 rounds
30 air squat
14 cal row
5+5 dumbbel snatch (12,5kg)

For time
50-40-30-20-10
Dopo ogni round
10 deadlift 85kg
10 hspu
40 du

Amrap 14
Max cal bike erg
Ogni 2 minuti
7 ttb
7 push press 42.5kg
7 front squat

10/7/5/3
Power snatch
Push jerk
Power clean

1+1
Squat clean & jerk

Back squat

• Butterfly/ kipping pull up
• Pistol squat progression

1A- 0-10 mins snatch drills , focusing on set up , positional strength and speed under the bar.

1B- 15-35 mins (3 mins on 1 min off)
1- amrap of- 20 DUs + 8 burpees
2- ME cal ski
3- ME cal row
4- 800m run* can scale distance(3 min window to achieve distance)
5- ME snatch@60/40

1C- 36-40 mins
Core or mobility

1B will be your score we are looking for you to hold that 80-90% pace , think 800m running pace not 200m if it makes more sense to you working out your pacing

Find 1 RM Snatch