4 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-

1min row (cal)
then
4 rounds
5 snatches @40/25
10 overhead squats @40/25
20 overhead lunges @40/25
then
3 rounds max effort push ups

EMOM5
-power clean + hang power clean
*easy weight

Amrap 14'
20 alt KB snatch 12 kg
10 kacl row
20 air squat

5 runder + 6 reps

AMRAP 20min
7,00m overhead lunge @40/25
8 burpees over the bar
7,00m overhead lunge @40/25
8 chest to bar pull ups

Tuesday 26th June 2018

SNATCH

Performance
Every Other Minute on the Minute x 10 Reps:
Snatch

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10 Reps:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

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For Time:
400m Run
25 Burpee-Box Jumps 24/20″
400m Run
25 Burpee-Box Jumps
400m Run

Post time and Rx to comments.

4 rounds for time

• 21 Wallball 9kg/6kg
• 15 Lateral burpees over bar
• 9 Overhead squat 60kg/40kg

Timecap: 20min

Strenght

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.

#Strength
3 @ RPE 8; 1/2 repeat of:

• BB floor press

#Strength
3 @ RPE 8; 2/4 repeat of:

• BB floor press