Open 20.1

10 kierrosta

8 tanko maasta pään päälle 30/43Kg
10 yleisliike tangon yli

aikaraja 15 min

Build up to a light, technical set of
1 Snatch pull
1 Power Snatch
1 Squat Snatch

A1)
Back squat 4,4,3,3
2-4-X-1

Rest 1.30min

A2)
Pull up 4,4,3,3
1-1-X-3

Rest 1.30min

EMOM7
three front squats
- leave two reps in the tank

• rest 3min

In 5min
- find 1 rep max front squat

frontsquat 5-3-1-1-1

Back squat
15 - 15 - 15 - 15, 60% max, rest <120s

3 sets of:
8-10 + 8-10 barbell behind the neck walking lunge

• leave 4 reps in the tank
• rest 2 min btw sets

Advanced can do front rack walking lunges with barbell

back squat
2 x 4
2 x 3
- leave 2-3 reps in the tank
- rest 3-4 min btw sets

1 x 20
- leave 5-10 reps in the tank

EMOM 12

1) 3 Bar MU
2) 6 Power Snatch 50/35kg

Deadlift 5 x 8

• leave 2 reps in the tank
• rest 3 min btw sets
• no touch and go`s