find heavy hang squat snatch in 20min

For Time:
80/60 kg deadlifts, 30 reps

Row 30 calories

40/30 kg overhead squats, 30 reps

"BEEPING SQUAT & PRESS"
Every 6 seconds perform a back squat at 130kg/90kg until failure.
2 min break
Every 6 seconds perform a push press at 70kg/50kg until failure.

(or. use 60-70% of 1RM)

Partner WOD

30min AMRAP (I go, You Go):
1 Power Clean (42,5/30kg),
2 Thruster,
4 Front Rack Lunge (2+2),
6 Sit-Up

4 x 8 80%

3 kierrosta aikaa vastaan:
12 x pushpress kuulat/kässärit/tanko (valitse paino)
12 x askelkyykky eturäkki
12 x leuka
1 kierros juoksua

A.
Take 15-20 minutes to build to a 1-RM Strict Shoulder Press

EMOM 10
Clean x 2 (60%)

50 ketllebell Swings 24kg/16kg
1k row

1. AMRAP 8 minutes: 8 Handstand Push Ups or 3 Wall climbs 8 Chin ups

4 minutes rest

1. AMRAP 6 minutes: 15 Hand Release Push Ups 15 Box Jump Overs (step down)

3 minutes rest

1. For time: 400m Farmers Carry 2x24/16kg KB