AMRAP 12 mins
3 Wall Walks
6 Strict Pull-ups
9 Dumbbell Push Press, 22.5/15 kg

Scaling : floor supported pull up, heavy ring rows

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds of :
1:30 cardio machine
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press

Warm up for snatch weight

On these days I usually do some active recovery, but everyone has different situation and take these days for resting if feeling like it. Usually little streching and walk wont harm things so I recommend do something like that and eat well.

Every 2min x 8

A) 4-4-4-4 bench presses
B) 5 strict chin-ups

week 7/9
WARM UP + TECHNIQUE 10-15min

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SNATCH
1@86%, 1@90%, 1+1@88%, 1@94% sn-%, pal 2min

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CLEAN + SPLIT JERK
1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% pal 2min

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CLEAN PULL
2-3x2@+5kg today best jerk, pal 2min

Jumppaa

Every 5 mins x 3
300m run
20 KBS
15-20 Burpee box jump

Fir time :

30-20-10

Dumbbell Box Step Overs 24"/20"
Echo Bike

Round 1: Pull-ups
Round 2: CTB
Round 3: BMU

DB´S 22,5/15kg´s

TC 20

• Lets be mindful of how long we are holding onto the dumbbells each round. The longer we hold on, the more it is going effect our grip. Let's see if we can get the first and second round done in 2-3 sets and the last round in 1-2 sets.

• Lets see if we can finish the echo bike 3:00 or less, 2:00 or less and 1:00 or less.

• For the pull-ups lets see if we can get these done in 5 sets or less. For the CTB lets try for 4 sets or less. For the bMU lets try for 3 sets or less.

For Time :

21-15-9 Power Cleans 42,5/30kg
15-12-9 Bar Over Burpees

TC 7

Kick up to wall if confident - 10 singles holding for 5-10 seconds against the wall. Ensure you are in hollow position

Continue with headstands from last week if not confident to kick up yet

5 sets of 30 second chin over bar hold underhand grip

EMOM/6
1. 45 secs farmers carry 2x KB’s as heavy as possible
2. 10 DB shoulder press x2 DB’s as heavy as possible

Finisher
50 flutter kicks
40 mountain climbers
30 Russian twists
20 hollow rocks
10 strict knee raises