Perform as many Kettlebell snatches in 10 minutes as possible (24 / 16 kg).

You may switch hands as often as you like, set the kettlebell as often and for as long as you like, but your score is the total sum of snatches performed in the 10 minute period.

5 kertaa, joka 2 minuutti:

10 TNG power snatches

60-65% snatch max. tai 60/42,5

AMRAP 4min:
30s row @fast pace
2 C2B
4 KB swings 24/16
8 push-ups

1min rest

AMRAP 4min
5 DL
4 hang power cleans
3 STOH 40/30
10 wallballs 20/14

“Fran”

For time:

21-15-9
Thruster
Pull-Up

RPE 5, maximum effort

Target <3min

Loadings:
Rxd: 42,5/30kg
Masters: 35/25kg
Tailored: 30/20kg

Tailoring Options:
Decrease rep scheme to 15-12-9
Pull-Up→ Jumping Pull-Up

1) 8 / 7 / 6 x Devils Press
2) 14 / 12 / 10 x V-Up
3) 30 x DU

Find Technical Max in:

Power Clean - Thruster - Split Jerk

6 kierrosta:
1 min soutu kalorit
1 min burpee
1 min tuplat
1 min lepo

Try for as many reps as possible of EACH exercise, not just total score. Logt separate totals of calories rowed, burpee reps and double-under reps completed.

WEIGHTLIFTING

Snatch Balance 3x3

RPE 3 to 3+ (light and fast)

3 Sets:
3-2-1 Back Squat

5 x 40%
5 x 50%
5 x 60%

(Deload Deadlifts / Focus on perfect form every rep)