Power Snatch
4x4x70%
Lift Every 3min

5x every 3 min:

3 laps run
6 power snatches
6 OHS

RX´d: 50/35kg

Tulos on yhteenlaskettu aika

5x

1 clean + 1 split jerk + 1 front squat + 1 split jerk

Aloita 50% of C&J max.

10-8-6-4-2

Bench press 75-100% bodyweight

5-4-3-2-1

Legless rope climb.

Timecap 15min.

4-5 rds of:

3-5 wall facing strict HSPU - use abmats if needed
15-30s HS hold
10m HS walk/20m bearwalk

Timecap 15 min.

Every 5 min x 5:

7 strict HSPU/kipping
7 power cleans 60/40
7 K2E
7 STOH 60/40
7 burpees to target
7 KB swings 32/24
7 strict pull-ups/kipping

Tulos on intervallien yhteenlaskettu aika.

3x

2 muscle cleans + 2 power cleans + 2 front squats

30-40% C%J max.

3x 45s ON / 15s OFF for 12 min:

1. Air squats
2. Squat jumps
3. Alt. Lunge jumps
4. Calf raises

Laske yhteen suoritetut toistot.

12 AMRAP:

12 T2B/straight leg raises
9 thrusters 50/35
6 box jumps 60/50

Front squat

5 - 5 - 5 - 5 - 5

80-90% of C&J max.