AMRAP 8

20 GTOH 40/30kg
10 Front Squat 40/30kg

Back squat 2 RM, then sets @ 80%, 60% (choose reps)

A: Power clean+ squat clean+ front squt + power jerk
B: Hip power snatch+ hang power snatch+ ohs
C: Snatch pull 3x4 tng @80% of snatch pull max

For time

• 30 bodyweight back squats
• 1,000-m row

10min easy pace bike (NOSE BREATHING)
+
3-6rounds:
5min bike
5min run
+
10min easy pace bike (NOSE BREATHING)

TARGET PK 1-2 / NOT TOO FAST!!

Pause Bench press 10-8-6-4 reps, then max reps normal Bench press @ 90 %

For time:

30 CTB
3 Rounds Dumbbell D.T
20 CTB
2 Rounds Dumbbell D.T
10 CTB
1 Rounds Dumbbell D.T

Dumbbells 22,5/15kg, Teens 20/12,5kg

D.T

12 DL
9 HPC
6 Push Jerk

( 10 - 15 )

Toes to bar technique practice

---

4 rounds for time:
28-21-14-7 american swings
7-14-21-28 toes to bars
300m row / 600m bike erg

Timecap 20min

SNATCH COMPLEX 4/5
EMOMx5
1 snatch pull
1 hang power snatch
1 ohs
same weight in all sets

RestDay!