Hang Clean 7x 3

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

A,
Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy set of 3 for the day AND accumulate a total of 4 additional work sets that are within 15% of your best effort for today.

B,
For time:
3 rounds of:
10 Overhead Squats @61/43kg
15 Chest-to-bar Pull-ups
20/17 Echo Bike Calories
-- Rest 1:30 --
3 rounds of:
8 Hang Power Snatches
3 Rope Climbs
20/17 Echo Bike Calories
-- Rest 1:30 --
3 rounds of:
6 Squat Snatches
6 Muscle-ups
20/17 Echo Bike Calories

Goal: Sub 10 min on all intervals

C,
For time:
21 GHD Sit-ups
30m Double Kettlebell Front Rack Carry, 32/24kg
18 GHD Sit-ups
30 m Double Kettlebell Front Rack Carry
15 GHD Sit-ups
30m Double Kettlebell Front Rack Carry
12 GHD Sit-ups
30m Double Kettlebell Front Rack Carry

Penkki 3x1 (80-85-90%)

Pystypunnerrus käsipainoilla istuen 4x8-15

Ojentajat taljassa/kumpparilla 4x8-15

Kiertäjät kyljellään 3x20 / käsi

EMOM 30
1. 10-12 DB squat
2. 8-12 Burpee
3. 10-12 DB snatch
4.-5. 300m run

12min AMRAP:
5 Burbees
10 AMSU
15cal Row
20m Walking lunges

3 rounds:
5-10 + 5-10 shrimp/pistol squat
10 + 10 one leg deadlift
10 push up
-rest as needed-

40min Emom:
1: 20/16 cal bike erg
2: 25 wall ball / 20 kb swing
3: 12 burpee box over jump 24/20’
4: Rest

Adjust by ability:
Calories should take 45-55s; 20/16, 18/14, 15/12
Wallball ub set; about 45-50s; 25-20
Kb swing ub set; about 40-45s; 32/24 or 24/16kg
Alternate btw wallball and kb swing
Bboj: 12-10-8
-

EMOM’16
1. 8-12 strict pull ups
2. 30-50 DU
3. 5-8 strict hspu
4. 4 paused bench press

3:00 ergo
20 L-sit ups with plate
20 alt db snatch
2+2 turkish get up
3:00 ergo
10 burpees
10 seiza squat
0:45 plank hold