Use (75-100% of 1RM snatch)

Valitse seuraavista mieleisesi:
- soutu
- airdyne
- DU

Snatch+ OHS, 2 waves

Aloita pienestä painosta korottaen. Kun tulee teknisesti huonoja nostoja tai fail, aloita alusta uudestaan.

For quality: 20-15-10 reps of

• heavy kettlebell snatch
• strict toes to bar from L-hang

Do 7 high box jumps (one by one, no rebound) after each round.

12-9-6:

• Snatch push press (use 2/3 of 1RM snatch, two second lockout at the top), try to do all the sets unbroken
• Weighted lunge (same weight as in snatch push press)

After each set do 20 x box jumps 60/50 cm.

14 Min AMRAP;
2 snatches 40/30kg
2 bar over burpees
2 t2b
4
4
4
6
6
6

Increase by 2 reps as you continue.

Post total reps!

AMRAP 30, with Partner
Row 1000/900m
Partner perform AMRAP
8 HSPU
8 Pull ups
8 GTOH 60/42,5kg
8 Front squat 60/42,5kg

When rower stop, then switch.

EMOM 10
1 power clean + 2 split jerks @50-60%
-räjähtävästi!

10 Min AMRAP;
6 C&J 60/40kg
12 Wall balls
24 DU’s

4 rounds total
min 1 - DU's for 30-40sec
min 2 - Kipping Pull up / C2B x 6-12 or MU x 2-4
min 3 - Burpee box overs x 5-10 reps