A) Snatch Complex

Find TM in 20 min

1 Snatch pull + 1 Power snatch + 1 Snatch

B) Every 30 s x 20

1 Snatch @ TM of the Complex

10 min to find 3 RTM in Hi-jump

then

EMOM 6
3 High box jumps

For Load:
3 - 3 - 3 - 3 - 3
Front Squat
- Lift every 4:00-5:00

Shoulder Press 5 RM

Build in 20 minutes maximum weight of 5 rep. Shoulder Press

3 x max hang test / rest 1min (pull-up grip, NO re-gripping)
2min rest
4 rounds for Q:
8 V-Up
12 Sit-up
1min Plank Hold

Snatch pull from the floor 3x2. Use 80-100% of 1RM snatch.

4 rounds

• 5+5 barbell reverse lunges, tempo 3101
• rest 2min
• 5 pull up
• rest 2min

more weight than last week
same weight in all sets
no belt

1600m run
2000m row
1600m run

time cap 30min

Back squat (week 1) Use 90% of your 1RM
4x10 @60%
10+ @60% (AMRAP but leave a couple in the tank)

Post AMRAP reps in comments

4 kierrosta aikaa vastaan:

400m Run
20 Air squats

Tavoitteena kierrosajat samana ja vauhti kovana. Lopussa pitäisi pystyä kiristämään.