EMOM x 8-12

1) machine
2) 5 snatch gripdeadlift + 5 jumping snatch + 5 hang snatch
3) machine
4) 5 kangaroo squat + 5 OHS

FOR TIME:

40/30cal echo
20 burpee over bar
40/30cal echo

Find Max Clean and Jerk in 15min

Rest 2min

Find Max Snatch in 15min

Rest 2min

Accessory
3-4 Rounds
Renegade Row 12
Russian Twist 20
Sumo band pull through 10

Every beginning 30s x 16
1 Snatch 80-85%

Front squat
3-2-1-1-1

Start around 85% 1RM and work up to a heavy single

4 x 3 (3-2-X-1)

90-120s rest between sets. Huomio tempo. Pidä painot kevyenä ja teknisenä.

AMRAP 12

cash in 1000/850m row
3 bmu
6 thruster@40/30kg
9 box jump over
.
.
SCALED

AMRAP 12
cash in 1000/850m row
3 c2b / pull up
6 thruster@40/30kg
9 box jump over

A) Power snatch + hang squat snatch
3x 3+1 @60-65% 1RM
3x 2+1 @67-72% 1RM
3x 1+1 @75-85% 1RM

B) 3 rounds for quality
10-12/side staggered stance DB deadlift
20-30s/side copenhagen plank