Power snatch 6x2

Hang Power Snatch- 5x3 @ 50% of Snatch 1RM building load

*Threshold Training

AMRAP 9 min

2 Bear complex

9 Box jumps

Rest 1:30 min

AMRAP 5 min

3 Bear complex

10 Box jumps

20 minutes:
750m Row
30 Lateral burpees
Record the number of rounds

A: Back squat 3-3-3-3-3

5-10-15: bar over head-dead lift, standing box (45kg)

1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00

1b) 4X5 + 1XME Back Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00

200 juoksu
10 dippi
15 maastaveto oma paino
20 min AMRAP

Strength / Skill:
5x3 Bench Press @ 80% of 1RM

Partner AMRAP - 20min Cap
5 Power Clean
10 Pull Up
15 Wall Ball
Note: Only 1 partner work's at a time and you play split the work however the team wants.

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR