Front squat 1 RM

6x 3min ON/90sec OFF
Alt. A and B

A) AMRAP of
2 Power Cleans 80/60kg (green: 2 devils press 2x22,5/15)
4 HR Pushups
6 Pistols

B) AMRAP of
12/10 Cal.
9 Box Jumps
5 Toes-to-bar

Strength (load)

Build up to a heavy set of ”power snatch + squat snatch” in 15 minutes.

Metcon (quality)

EMOM for 8 minutes of: 3 Power snatches at moderate weight (Around 65-75%)

Accessory (optional)

3-4 Rounds of:
10/10 Banded Hamstring Curls
1:00 min rest
10/10 Side plank leg lift
 
Rest as needed between rounds.

Käsilläseisonnassa vuorottaisen käden irrotus, 3x20-30

21-15-9
Back Squat 75/55
42-30-18
Stick abmat sit ups or sit ups

Rest 5 min

15-10-5
Power Clean 75/55
30-15-10
Bar over burpee

Wod
“Jackie”
1000m Row
50 Thrusters 20/15kg
30 Pull Ups

Teams of 2:
60/50 cal Row
90 Pull ups
60/50 cal Row

• @20:00 -

120 Box step
90 DB/KB Deadlift
60 DB/KB hang clean

8min EMOM
1 Power clean
1 Front squat
1 Split jerk
Heavy but comfortable weights.

AMRAP 15:
30 Double Unders
10 Power Cleans 70/45kg
30 Double Unders
10 Lateral Barbell Burpees

Light Option
EMOM 15

1. 15-30 Double Unders/ Singles
2. 5 Power Cleans
3. 5 Lateral Barbell Burpees/ Burpees

Skill
HSPU and Kipping Pull Up training for 10-15 mins

Goal is to get ready for todays workout and make sure what to do in emom 16.