EMOMx8:

Odd: 4 Snatches 60/40
Even: 7 Overhead Squats 60/40

AMRAP 20

12 box jumps 24/20"
15 push jerks 60/50/40/30
30 medball clean

Released on Tuesday 10:00 CET

warm up
400m Run
2 Rounds w/barbell
-10 back squats
-10 good mornings
-10 lunges

Stretch hips and mash quads/hamstrings

weightlifting
Back squat
-Find your heaviest set of 10 reps

Olympic weightlifting
Snatch balance
-4 sets of 3 reps AHAP
(Drop to a 4 inch position)

Power Snatch
-3 sets of 2 @ 60%
-2 sets of 2 @ 70%
-2 singles @ 75%

accessory
GHD Y to T raises
-3 sets of 10
Cable lat raises
-3 sets of 12
Banded walks
-3 sets of 2:00

core work
Banded press
-3 sets of 8 each side
Kettlebell windmills
-3 sets of 8 each side
Reverse crunches
- 3 sets of 30

AMRAP 8 minutes:

10 Squat Snatch 40/30kg
20 Handrelease Push ups
200m Run

Can also be done with a power snatch and overhead squat counting as one rep together.

For time 30 snatch

40/30kg

Jos MU ei mene, tee MU "voimaa",

Jos menee, tee "Ryan"

FS 5x2

5 RFT

• 5 hang squat cleans
• 10 wallballs
• 15 box jump over
• 30 double unders

For time:

10 Pull Ups
20 Lunges 60/40kg
50 Double Unders
15 Pull Ups
15 Front Squat 60/40kg
50 Double Unders
20 Pull Ups
10 Cleans 60/40kg