Back squat 6-4-2-4-6
6@65
4@70
2@80
4@70
6@65

Muscle Snatch + Power Snatch + Snatch Balance

6 x (2+2+1) @ 30 - 40%

Send off 1:30

0-14min
Row cal

15-29min
EMOM 14min
5 WB
3 HSPU
1 DL 120/

30-44min
Amrap 14min
5 Pull Up
10 Push Up
20 Walking Lunge Steps

45-59min
8rds
8 DB Snatch 22.5/15
8 Burpee

60-74min
Amrap 14min
Run 200m (2 rds käytävä)
12 Box Jump
21 Sit Up

75-89min
EMOM 14min
Odd 6-10 Thrusters 42.5/30
Even 12-20 KB Swing 24/16

Squat clean
5x3r @ 70%-85%
Go every 90s.

1st. set 70%
2nd. set 75%
3rd. set 80%
4th. and 5th. sets 85%

5min AMRAP

5 Raakaa leukaa
20 Ilmakyykkyä

3 kierrosta

max aika L-riipunta
5+5 kuubalainen punnerrus, hitaasti

4 kierrosta laadulla, ei aikaa vastaan:

• 8/8 yhden käden press
• 8/8 yhden käden kulmasoutu
• 15 etunojapunnerrus
• 10 tiukka leuanveto

Käytetyt painot kommenttiin.

Sumo Deadlift
'Cluster sets'
Build to a heavy 1.1.1
Rest :10 between the 1s and then up to 3:00 between the sets

AMRAP 16:
4 Wall Walks
8 Alternating Dumbbell Snatches 22,5/15kg
12 Toes to Bar

Light Option

EMOM 16

1-3 Wall Walks
8 Alt. DB Snatch
8-12 Knees Up
Rest

3 rounds of
20 total Alternating DB Snatch @50/35
30 Double Unders
4 Wall Walks
30 Double Unders
Rest 2:00

• Goal: Hard effort, unbroken or close for Double Unders. Scale with less or :30 Jumping Jack's today.
• RX+: 5-10m Handstand Walk for Wall Walks