A: Find your max reps at 80% snatch (increasing reps during the sets)
B: Power clean + slow motion low hang squat clean 4x2
C: AMRAP 8’: 2 power clean + 2 burpee

A: Power/Push jerk with snatch grip behinde the neck from rack, 3 Ohs+ squat position is hold 3 sec.
B: Squat clean on same weight 1-2-3-4-5-6
C: Emom7’ power clean + 3 slpit jerk @70-75 % of power clean

100 MB cleans
- EMOM 1 Rope climb

Rest and Relax, eat and recover as good as possible!

For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

*Repeat from 6.8.22 

A: Muscle snatch without hip contact + Muscle snatch with hip contact @up to heavy
B: Snatch balance triples from rack
C: Emom 8’: Power clean+ squat clean+ squat + Jerk

A: Squat clean without hip contact+ low hang squat clean up to heavy x3
B: Hip snatch+ squat snatch up to heavy x3
C: Every 30 sec. Triple snatch pull,@100% of snatch x5

A: Squat snatch on Same weight 1-2-3-4-5…
B: Split jerk practice behind the neck+ front up to heavy
C: Emom 6’: 4 squat clean @80% + 3 lat. Burpee

AMRAP 13

1 Power Clean 80/60kg
3 Pull Ups
5 HSPU