Askelkyykkykävely
-paino taka- tai eturäkissä
3x 6m, nousu v2-v3

AMRAP 20

20/15cal machine
20 s.a Db hang clean&jerk
10 ttb

e90s x 6:
1 snatch + 1 hang snatch @ moderate

20-30min Empty Barbell Work:

- 3 Power Snatch
- 3 Squat Snatch
- 3 Power Clean and Push Jerk
- 3 Squat Clean and Split Jerk

• Do 6 reps in a row, rest 20-30s. Between Snatches and Cleans
• Rest 90s. after Cleans
• Focus on speed and balance

E2MOM for 12min
10s. All out
Remaining time(1:50) easy pace.
For calories

8x4min on/2min off:

A) AMRAP
15/12 Cal
6x7,5m Shuttle Run

B) AMRAP
Cindy

C) AMRAP
35 Double Unders
15 KB Swings
5 Burpee over KB

D) AMRAP
2 Wall Walks
6 Box Jump overs
8 DB Snatches

5 Rounds for quality
8 strict chin up
8 strict dip
16 rower tucks

TC 18 minutes

Handstand walking 10m each min
Or scaled progression

Alternate;
1. 2-8 Bar MU
2. 16/12 cal bike
3. 8-12 BBJO
4. Rest

10-15m HSW / scale to hand releases against wall
15 t2b
50 double unders
10 db floor press
2 mins easy machine