AMRAP 8

20 GTOH 40/30kg
10 Front Squat 40/30kg

• 3min. Row/Bike/Run

• 1x
  60s. + 60s. Lunge complex
  60s. Up/down dog

• 1x
  10 Deadlift
  10 Muscle clean + press
  10 Front squat

2x
3- Position Power clean

2-3x
1 Power clean
2 Hang Power clean
Add weights....

A: No contact squat snatch + squat snatch 5x1 @80%

B: Power clean + push press up to heavy

C: Power clean + frontsquat + push jerk 3x1 @the max weight of "B" complex

WARM UP + TECHNIQUE 10-15min

---

SNATCH BALANCE + OHS
4[1+1]@light weight, pal 2min

--

SNATCH HIGH PULL + SNATCH below knee *high pull full foot
6[1+1]@up to moderate weight, pal 2min

---

TALL CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@barbell, pal 1min

--

CLEAN below knee + SPLIT JERK
4[1+2]@up to light weight, pal 2min

---

3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min

Warm up
10+10 shoulder rolls forward/backwards
10+10 arm circles forward/backwards
10-15 scap pull ups
10-15 kip to swings

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

ROW
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%

then 2 rounds of
50 single unders
5 inch worm with push up straight to strict pull
10+10 step back lunges (light db's on farmer hold)

Complete as many rounds as possible in 20 minutes of

• 30-second handstand hold
• 30-second squat hold
• 30-second L-sit hold
• 30-second chin-over-bar hold

Relay in teams of 3:

12 rounds (total)

1 Wallclimp
10 Shrimp squat
8 Push up

Cap: 15min

3x max reps pull ups

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

5x 2 Hang power snatch + 2 Power snatch 50-60%