30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Tempausveto+Tempausveto riip cm lattiasta
3sarjaa
-1+4 @90%

Alternate C1/C2

C1. Seated KB strict press – 3 to 4 x 8-10 @ RPE 8 (2 RIR), rest 1:00 before C2

C2. Meadows row -3 to 4 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before C1

Te + te riip ap + Te riip yp
7sarjaa
-1+1+1 @80-90%

2 rounds
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
30 Speed rope skips
+
Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg (95/65lbs)
10/7 (cal) Air bike
7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull-ups

Rive+rive riip ap+Ylöst.
6sarjaa
-1+2+1

Open 26.1

Snatch

A) E2MOM X5

• 1 High Hang Squat Snatch @70-75%

B) E90SEC X5

• 1 Low Hang Squat Snatch @80-85%

C) EMOM X5-8

• 1 Squat Snatch @85+%

Back Squat

• 4x6 @1 RIR

*rest 3min between

Metcon

4 Rounds For Time:

• 3 Rope Climb
• 8 OHS @50kg
• 16 C2B

Accessories

4 Rounds For Quality:

• 10-15 No Feet Hang Muscle Snatch (empty BB)
• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep Ext.

Kipping hspu