Diffrent clean drills

Snatch
3x3 @ 70-75%, go every 90-seconds
3x2 @ 75-80%, go every 75-seconds
5x1 @ 80%+, go every 60-seconds

E2:30 x5 - Back Squats (4/8)
5 pause back squat @ ~60% 1RM / RIR3+
- 2s pause at the bottom, no bounce on the way up
- choose a comfortable & well moving weight

5 x 4 weighted overhand pull up

Aikaa vastaan
10-9-8-7-6-5-4-3-2-1
Riveä kyykkyyn 45/35kg
HSPU
20 Tuplaa kierros

TC: 20min

E2MOM x8, alt. between a & b:
a) 3 (weighted / assisted) chin up
b) 3 shoulder press
- yhteensä 4 kierrosta molempia läpi
- RIR 0,5-1,5 viimeisellä sarjalla

Kirjaa tähän chin upin tulokset.

In a 5min window
Buy in: 50/40 Cal. On a machine
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

Rest 3min

In a 5min window
30 Wall Balls
20 Deadlifts 100/70kg
10 Bar-Facing Burpees
5 Muscle-Ups
+
Max Double Unders in the remaining time

4x
2min ON/2min OFF

7 Power Cleans 80/60kg
7 Bar Facing Burpees
+
max reps Muscle-Ups/C2B/Pullups in the rest of the time

AMRAP 6
8 Deadlifts 100/70kg
8 Handstand Pushups
8 Box Jump Overs
8 Toes-to-bar

Rest 3min

AMRAP 6
Max Calories

AMRAP 8:
1 min erg
8+8 banded glute walk
5 inch worm
5 scapular pull up
8+8 half kneeling bottom up press