1A) Snatch from hips 4x3x50%
1B) one leg jumps 4x(6+6)

AMRAP 15, With partner

Row 18/15 Calories
8 Kettlebell Squat 32/24kg
6 TTB

Full round then switch.

3-5 Sets: 10 Barbell row

With a partner YGIG (16 Min AMRAP)
3 Bar Mu
10 thrusters 40/30kg
20/15 cal row

Switch after each round! Goal is to go hard on each interval!

4 rounds
odd : rowing @80% pace x 40seconds
even : strict ttb x 4-6 reps

WEIGHTLIFTING

Snatch

EMOM x12

EMOM x12
1-3@RPE 3
4-6@RPE 3+
7-9@RPE4
10-12@RPE 4+ (1-2 reps in the tank)

4RFT:

15 burpees
400 m run

40 Min Emom
1. 50 DU’s
2. 15-20 wall balls
3. 10-15 t2b
4. Rest

3 point halting snatch

5 x 3:
Snatch - halt below the knee, above the knee and at the hip

You choose the weight

C&J 3 reps x 5 sets V2
rest 2 min between the sets

-sama paino joka sarjaan ja pysytään varoissa, koska progressio tulossa.
-ei tartte olla tng voi pudottaa välissä