A.
Snatch / Clean and Jerk (technique)

B.
3 rounds:
30 DU's
5 Snatch (70/50)
30 DU'S
5 Clean and Jerk (70/50)

(Rest 3min between sets)

15 MINUTE AMRAP
BUY IN - 1 MILE RUN
-7 AMERICAN KB SWINGS
-14 HAND RELEASE PUSH-UPS
-21 SIT-UPS

Aikaa vastaan:
Superkids

5 leuanvetoa
5 dippiä
10 Burpeeta
5 leuanvetoa
5 dippiä
20 DU
5 leuanvetoa
5 dippiä
30 abmat vatsaa
5 leuanvetoa
5 dippiä
40 supermieskeinuntaa

Ninjat
7 leuanvetoa
7 dippiä
20 burpeeta
7 leuanvetoa
7 dippiä
30 DU
7 leuanvetoa
7 dippiä
40 abmat-vatsaa
7 leuanvetoa
7 dippiä
50 supermieskeinuntaa

8 High box jumps (80/60cm)
4 DB snatches R-arm 20/15kg
4 DB snatches L-arm 20/15kg
2 HSPU
1 Rope climb

Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
15 Kettlebell Swings
10 Dumbbell Push Press

Every 3mins x 3 sets
AB 21/18 Cals
10 Wall Balls
15sec Wall Facing Handstand Hold

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.

For time
"Jerry"
1.6 k run
2 k row
1,6 k run
Aikarajat 23.30 miehet ja 25.30 naiset.

Superkids:

Snatch technique

Ninjat:

Hang snatch below the knee 5 x 3

For time

50-40-30-20-10

• Air squat

25-20-15-10

• Barbell row 50kg/35kg

5-4-3-2-1

• Wall climb

Timecap: 16min