21-15-9
T2B
Box jump 60cm/50cm
OHS 50kg/35kg

2 x
4X4min AMRAP/2min Rest

A. 2 Muscle-Ups
4 Handstand Pushups
8 Pistols

B. 12/10 Cal Row
6 Burpee over Rower

C. 24 Wall Balls
48 Double Unders

D. 10 Box Jump Overs
10 KB Swings
10 Goblet Squats

Not for time:
20/16 cal Row/Bike/Run
30% UB Muscle up/Chest to bar/Pull up

(Time cap: 15min.)

• Ohjeistus:
• Etene maltillisella vauhdilla.
• Pyri tekemään voimisteluliikkeen toistot aina putkeen.
• Skaalaa toistoja alas, jos aikaraja tuntuu liian haastavalta.

0:00-6:00:
- Snatch pull: 4x4

6:00-12:00:
- Snatch balance: 4x4

12:00-18:00:
- 3-postition snatch x4

• max 60%

10 minute Clock
200m light run
10 Single arm Dumbbell Shoulder Press R/L
10 Single Arm Dumbbell RDL R/L
- into workout prep -
Snatch Barbell Warm-up (empty bar)
2 sets
5 Snatch Deadlifts
5 Snatch Stand Shrug
5 Snatch Stand Shrug High-pull
5 Muscle Snatch
5 Power Snatch (move feet every rep)
5 Squat Snatch
-into-
6 Snatches to build to workout weight

40min AMRAP
40 single arm squat clean db/kb
40 pullup
40 snatch bd/kb
40 burbee over db/kb
40 single arm oh reverse lunge
40 ttb

7 Burpee over bar (Lateral)
7 Squat cleans (60/40kg)
7 Burpee over bar (Lateral)
7 Push jerk (60/40kg)

2-3 min light cardio
1:00 bottom of lacrosse ball roll out R/L
2:00 ankle dorsiflexion stretch R/L

21-15-9
Sumo deadlift high pull
Burpee box jumps
For time

AMRAP 30
Run
10 Knee-hugs
Swim
10 Pushups
10 Squats
Swim
10 Burpees