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

EMOM x 12

4x3 hang power snatch
4x2 hang power snatch
4x1 hang power snatch

“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)