Behind the neck split jerk
7 x every 3 min
3 reps

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Goal & Intensity:
-Light technique work to prep for upcoming Bear complex and bar control in the back rack.
-Execution: Perform 3 reps of behind the neck split jerk every 3 minutes for 7 rounds.
-Progress: Keep the weight light, slightly heavier than last time and focus on control and smooth bar return to back rack. Can built up, but only if you feel ok to bring the bar on your back..
-Tip: Distribute weight evenly in your feet and stay tight through the core.
RPE: 6-7

1) 12 Pistols Alt.
2) 10 T2B
3) 20 Arch Rock

3 x 12 AHAFA

1) FULL RANGE OF MOTION
2) ADD WEIGHT

3 Rounds YGIG

20 sec work 20 sec transition

1) Hanging L-Sit Hold
2) Handstand Hold
3) Pull-Up Hold
4) Ring Support Hold

Build up to a light, technical set of

Snatch pull + Power Snatch + Squat Snatch

"Best workout ever" -pääkeisari

AMRAP 20

First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg

BUY IN:
75 reps for time of:
AbMat sit-ups

Straight into…

for time of:

50 DU's before every set
10-20-30 reps
DBL DB thrusters 22.5/15kg

Score is total time

AMRAP 12

5 Pull Up
10 Push Up
15 Air Squat

5 x 3 AHAP

Heavy and explosive!

Back Squat
4X4 @ 70% – rest 30 seconds,
3X3 @ 75% – rest 30 seconds,
3X2 @ 80% – rest 45 seconds.

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.