A: Hip snatch pull + hip squat snatch + hang squat snatch
B: Emom 7’: Snatch pull, target @110 of squat snatch 3x3 + 1 AMRAP
C: Double squat clean and jerk up to heavy

Työntö, (1+1+1)x5x80%

For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars
11 Sit-Ups

Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar and sit-ups, then resume where they left off. End with the second mile run.

5 Round of:
Strict Handstand Push Ups 1:00 @ max reps
Double DB Farmer Carry (2X22.5/15Kg) 1:00 @ max meters
1:00 rest each round

For time:
”Isabel”
30 Power Snatches (60, 30kg)

For time

40 box jump
40 Cal row
30 box jump
30 cal row
20 box jump
20 cal row
10 box jump
10 cal row

TC 20 min

• For Time:
Strict Ring Dips 30/20 reps
2:00 rest
Kipping Ring Dips 40/30 reps
2:00 rest
Standard Push Ups 50/40 reps

Rest up

10 Minutes Practice
Rowing without your feet strapped in!
if you feel you’re coming off a lot you may be leaning back too far!

5 x 7 pystypunnerrus