20 Mins to find 1RM
1 hang clean + 1 clean + 1 jerk

No dropping between cleans, any style of clean is permitted.

takakyykky
5x5

aloita n. 60% 1RM ja nouse maksimivitosiin.

AMRAP 12
12 Alt. DB Snatch @22,5/15kg
4 Bar Muscle-Ups
- With a partner, you go I go style per round

Front Squat 3x6 RPE 4

Rest as needed.

Kippitreeniä tangossa/renkaissa

• Kip swing
• Knee raises, toes to bar
• Pullups, chest to bars

Kerro mitä teit ja miten sujui

Lämmittely

1) 10 Pull-Up
2) 10 Hollow Rock
3) 10 HSPU
4) 10 T2B
5) Rest

12 Rounds For Time:
3 Power Snatches @60/42,5kg
6 Overhead Squats @60/42,5kg
9 Box Jumps @61/51cm
- you go I go per round

EMOM 14

1) Row 15/12 Cal
2) 2 Squat snatch @ todays complex TM

Strength
4 Sets:

A1) Ring dip 6-8
Rest 30sec
A2) Strict pull up 6-8
Rest 1min

Skill
Every 2.30min x 4

For quality:
8-12 Kipping/Butterfly Pull up
8-12 Kipping HSPU
15-20 Hollow rock

Bench or Floor Press 5x5