4x
4-7 rMu
Rest 02:00 btw sets.

3x3 Squat Clean (No tNg, keep bar)
2-2-2 power clean (drop and go)

18min amrap:
100 wall ball
75 cal row
50 c2b
25 power clean (100kg)

Accessories 3

Ellin Accessories 1

Emom 12:
5 narrow grip bench press
6 pistol squat

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

Palautukset 1:1.

Death by Squat Clean

Pareittain aikaa vastaan:

5 x 20 m kelkantyöntö, toinen työntää kun toinen lepää (5-10 kg kelkassa)

Sen jälkeen

3 x 200 m juoksu + 20 m hollow kierintä

Work on Snatch Balance.
I ended up doing a squat snatch and a power snatch at the beginning of the sets toward the end and then going for 5 reps of Snatch Balance.

Set 1 - 12reps @ 50%
Set 2 - 10 reps @ 55%
Set 3 - 8 reps @ 60%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%

C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

reaktiolähdöt, eri settejä

90% taken from power clean max.

Record weight, reps and any other details.