4 sets of
5 Shoulder Press @80%+
4-8 Strict Chinups

EMOM 10
Snatch

-start at 65% and add

AMRAP16 in pairs

1 Macho man complex (*3 power cleans + 3 front squats + 3 push jerks)
10 Bar over burpees

*400 m run

One starts from the amprap and the other from the run. When the run is completed, you switch roles. Continue where the other left off with the am rap after the run.

RX+ 70 / 50kg
RX 50 / 35kg
SC 35 / 25kg

EMOM12
RX
1. 15/12 Cal Row
2. 12 Burpee box jump overs
3. Rest
4. 15/12 Cal Echo Bike
5. 20 Wall Ball @20/14lbs
6. Rest

SC
1. 12/9 Cal Row
2. 8 Burpee box step overs
3. Rest
4. 12/9 Cal Echo Bike
5. 15 Wall Ball @14/10lbs
6. Rest

10x
Go every 75sec
2 Snatches @65%+

E3M x 4

3 back squat V.1-2

Sarjat huomioiden toistoreservi.

EMOM5
1 squat clean + 1 split jerk @70-75%

rest 2min

E1.30M x 5

1 squat clean + 1 split jerk Up to max 90%

10min AMRAP
60 double under
20 DB reverse lunge 25/17,5

E3.30M x 4

4 deadlift V.3 Sarjat huomioiden toistoreservi.

4x

1 snatch pull + 1 muscle snatch + 1 power snatch

30-45%