Snatch
EMOMx10:
1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

Aikaa vastaan:

• 7-6-5-4-3-2-1 rinnalleveto & työntö (N 50kg / M 70kg)

Jokaisen c&j-sarjan jälkeen 1 köysikiipeily pelkin käsin (legless) tai 2 köysikiipeilyä vapaalla tyylillä.

Kirjoita kommenttiin miten suoritit kiipeilyt.

3 x 60sec
Rest 1min btw sets

Back Squat 4x10
Heavy, but not max.
Record times in every set.
Rest 120sec between

Back Squat 2RM
25 MINS to find AHAP But good form
Use spotters and keep it safe

Conditioning
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24"/20")

Hang Squat Clean
E2MOM x3 Hang Squat Clean x3 at 70% - from mid thigh, drop from the top

Metcon:
5 rounds for quality
7 back squats
5 OHS
:45s planking
7 front squats
5 push press
:45s super man hold

You pick the weight

Conditioning
EMOMx21
Min 1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min 3: 50 Double unders

Conditioning
"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees