2 x 10

Squat Clean Thruster (60%)

16min, joka toisella alkavalla minuutilla 5 x valakyykky

Build up to a 1RM Back Squat

Squat
E3MOMx3 Back Squats x 8

10 Min EMOM
1 Snatch + 5 OHS @ 60/40 KG

No amrap, go for 10min at moderate pace... focus on good technique and form...

7 thrusters
9 push ups
12 kb clean (6+6)

you choose the weights...

10-15 weighted sit up
10-15 good morning
20-30 ab twist

Metcon:
Buy in: 30/20 cal row
2 rounds:
10 deadlifts 80/55
20 lunges
30 wall ball
40 burpee over bar

30 Rounds for time:
1 Power clean 100/60kg
3 HSPU
5 Wallball shots 20/14lb