RM Shoulder to overhead.
RM Push Press.
RM Push Jerk.

30 snatches for time (100/70 kgs).

500 m of:
Row @ max effort

bench press
10-5-3-3-1-3-3-5-10

then
10 mins AMRAP
12 DUMBELL DEADLIFTS
9 DUMBELL HANG SQUAT CLEANS
6 DUMBELL PUSH JERKS

Strength
1RM Back Squat

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
@ workout pace
500m BikeErg
250m SkiErg
200m Row

Väliin jäänyt harjoitus

1) Gym Skills : HSPU
2) Power Snatch + OHS :
1+1 rep à 70% du Maxi au Snatch, EMOM 10 minutes.
3) Back Squat :
5×5 à 80% du Maxi, RIS (repos inter-séries) 1’30 ».
Metcon :
AMRAP 9′
5 Muscle Snatch à 45% du Maxi au Snatch
9 Hand-release Push-ups
12 KB American Swings

Warm UP
Shoulder Mobility
Burgener Warm up
Strenght
Snatch balance
3x8 (80% RM)
MetCon
4 RFT
30 DU
5 m Walking Lunge 60kg
10 C2B
5 m Walking Lunge 60kg
Rest 3' Then
4RFT
200 m Row
5 Cluster (60 kg)
10 Box Jump weighted (plate 10 kg)
Cash Out/Skill
EMOM 10 '
3 Snatch from the block (80%RM)