14 EMOM:

1. 40 DU
2. 4-6 wall walks

8 EMOM: TNG 3 squat cleans - 60% of C&J max.

Rest 2 min.

8 EMOM: 3 TNG squat snatches - 60 % of snatch max.

30 EMOM:

1. 7-10 power snatches
2. 7-10 bar facing burpees
3. 7-10 OHS 4. 5 bMU or 5 C2B + 5 push-ups or 5 burpee pull-ups
4. Rest
5. 7-10 tng power clean & jerks
6. 7-10 bar facing burpees
7. 7-10 front squats
8. 5 bMU or 5 C2B + 5 push-ups o. 5 burpee pull-ups
9. Rest

7 AMRAP:

9 GTOH 30/20
6 front squats 30/20
30 DU

4x 4 min ON/ 1 min OFF, switch between A&B.

A:
6 dbl DB burpee box overs
4 bMU
2 wall walks

B:
10/8 cal row
6 brupee over rower

Tulos on yhteenlasketut toistot.

20 AMRAP with partner, split anyhow:

30 cal row
20 clean& jerks 40/30
15 synchro abmat sit-ups
10 burpee pull-ups

For time:

10 Deadlifts 60/40kg
10 Burpees
10 Deadlifts 80/50kg
10 Burpees
10 Deadlifts 100/65kg
10 Burpees
10 Deadlifts 125/80kg
10 Burpees
10 Deadlifts 140/90kg
10 Burpees
10 Deadlifts 160/100kg
10 Burpees

*20 burpees after each deadlift set if you don’t go unbroken on the deadlifts.

TC: 20 minutes

5 kierrosta aikaa vastaan:

• 10 swingi (amer.)(N 16kg / M 24kg)
• 10 kahvakuulatempaus (N 16kg / M 24kg)
• 10 boksin yli askellus (N 50cm-16kg / M 60cm-24kg)

snatch segment pull
3 x every 2 min
3 reps @ 65% of snatch
RPE 6

Toes To Bar Technique