high hang + hang + full snatch

1 x 50m juoksu
10 x leuka
1 x 50m juoksu
10 x ttb
3 kierrosta ripeästi!

AMRAP in 18 minutes of:

21 calorie row

15 Hang power clean 60/40

9 HSPU

3 Rounds for time:

100 Double unders

25 Power snatches 42,5/30kg

B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

10min AMRAP
10 kb swings 24kg/16kg
10 kb clean and jerks 24kg/16kg (5/hand)
10 kb OHS 24kg/16kg (5/hand)
10 pistol squats alternating

3 sets of:
45 sec Planche Hold*
45 sec Bench Reverse Hyperextension**

*Use pushup bungees around waist for assistance. Keep shoulders past hands
**Laying face-down on bench, hips hanging off and legs straight

P1 start on planche, P2 start on reverse hyper. 20sec transition between exercises

10min

3 stations. 4 people per station

1

DB Snatch x 10/side
Slamball Chest Slam x20

2

Plyo Pushup (With Bungee) x10
Squat Credit Card Jumps* x20

3

Side Shuffle x4 (2 cones 15ft apart- there and back=1rep)
Jumping Pull Ups x15

*Squat Jump just high enough to swipe a credit card under your feet. Never fully extend your hips

8min AMRAP per station: 90sec rest between
Record total rounds completed

29min circuit

35min

EMOM 30 min.

3 Pull Ups
6 Push Ups
9 Squats

21 - 15 - 9
Wallball Shots
Kettlebell Swings

2min Rest

10min AMRAP
2 x Tire Flips
8 x Walking Lunges (barbell behind neck)
13 x Box Jumps