8x2 Back Squat
Use the same Heavy Weight for All Sets
RPE 9
Week 4 of 6

PERFORMANCE
AMRAP x 10 MINUTES
10 Hang Power Snatch (35/25kg)
10 Burpees Over Bar
20 Sit-Ups

-Rest 3:00-

FOR TIME
30 Hang Power Snatches
40 Burpees Over Bar
50 Sit-Ups*
*GHD Sit-Ups Optional.

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FITNESS
AMRAP x 10 MINUTES
10 Hang Power Snatch (light)
10 Burpees
15 Sit-Ups

-Rest 3:00-
FOR TIME
20 Hang Power Snatches
30 Burpees
40 Sit-Ups

• RPE 8
• Video https://vimeo.com/905529876?share=copy

20 Minutes Of :

10 Gorilla Row
5 Snap To Hollow
15-20 Banded Bicep Curls
8-10 Tension Swing
1-3 Reps. Kipping Movement

Lower Body Mobility

weighted pull up
4-4-3-3
+ 1 set max reps body weight

Aikaa vastaan:

21-15-9
Seinäpalloa
9-6-3
Devil's pressiä

TC: 8min

3x 2 Snatch Pull + 1 Snatch @70-75% (Go every 90sec)
3x 2 Snatches @75-80% (Go every 75sec)
3x 1 Snatch @80%+ (Go every 60sec)

Aikaa vastaan 10 kierrosta

3 Leukaa/ C2B/ MU
3 Riveä riipusta 45/35kg
3 Etukyykkyä

On the minute for 20min
1. Wall walk
2. Pistol squat
3. Strict chin-up
4. Row
5. Rest

45s work / 15s rest

4x 2 snatch grip push press behind the neck + 2 snatch balance + 1 OHS

Fast & moderate, not too heavy