Strength (load)

Build up to a heavy weight in a snatch a snatch complex of: Snatch + low hang snatch.
15 minute cap.

Metcon (reps)

AMRAP in 5 minutes of:
Max reps hang squat snatch
*15 Air squats everytime you take a rest.
Goal is to get big sets so choose a barbell that is on the lighter side.

Back squat
5x2 60-70% Explosive

DL: 1RM

Back squat
Build heavy set of 3
3x3 85-90% From days heavy

AMRAP 12
6 bar facing burpee
4 C2b/ kipping pull up
1 Squat clean + 1 front squat @80/52,5kg
Notes: Adjust weight as needed
Rx+: @90/60kg
Goal: 7+rounds

Sc: floor/box assisted strict pull up

Sisäänosto
15 Käsilläseisontapunnerrus tai 30 etunojapunnerrus
Aikaraja 2 min

15-12-9 toistot
Varpaat tankoon
Rinnalleveto 61/43kg

Aikaraja 12 min

Strict pull ups 4x(5-10)

Conventional Deadlift against a band
Build to a HEAVY 1 in 10 sets. Rest 2:30

– Option: Build to a moderate 3

EMOM 32

1 minute : Handstand Push Ups (Try perform every eight rounds same result, don`t push the limit)
2 minute : 1 Bar Muscle Up + 3 Pull up + 5 Toes To Bar
3 minute : Max reps Unbroken Double Unders.
4 minute : Rest

21min emom
a) 2 atlas stone lifts
b) 10 2x KB FR lunge
c) 10 Burpee