For Time
3 rds
10 x snatch
12 x bar-facing burbee

rest 3 min

3 rds
10 x bar muscle-ups
12 x bar-facing burbee

Power snatch & Double unders

21-15-9 reps for time of:

Power snatch 40/30kg
50 Double unders between rounds / 150 Single unders between rounds

12x front squats
20x step-up
15x abs

FINISHER x3
15x Bulgarian split squat 1-leg jump
6x windshield wipers

AMRAP 18

3-6-9-12-15-... Handstand Pushups
35 Double Unders
3-6-9-12-15-... Pullups

Use 70% of your 1RM Front Squat.
Do 1-2-3-...-10 rep sets with only 15-30s recovery between sets.

Finish off with 50 reps @ 40%

Optional Accessory:

GYMNASTIC CONDITIONING

10min EMOM

1-5min: 5-15 unbroken TTB
6-10min: 5-15 unbroken HSPU (strict/kipping/deficit...choose your weapon)

RPE 3-4

6x5min (rest 2min)

A) EMOM 5
10-15/8-12 Cal. SkiErg/Assault Bike

B) AMRAP 5 of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Use 2xDB, medium weights

C) "Cindy-Chelsea"
EMOM 5
5 Pullups
10 Pushups
15 Squats

D) Row 1000/850m
+
AMRAP of Burpee over Rower in the remaining time

E) AMRAP 5 of:
10 KB Swings 24/16kg
10 Goblet Squats
10 Box Jumps

F) AMRAP 5 of:
7 Toes-to-bar
7 Ring Dips

1. 15 kyykky levypainon kanssa
2. 15 istumaannousu levypainon kanssa
3. 15 levypaino maasta suorille käsille.
4. 50m juoksu levypainon kanssa
5. lepo

10 rds of:

max 2 min work, 1 min off
12 WB Shots 9/6kg
10 burpees
35 DU (40 sec DU practise)

Aikaa vastaan:

• 20 thruster
• 20 sdhp
• 20 push jerk
• 20 valakyykky
• 20 etukyykky

Jokaisella alkavalla minuutilla 4 x burpee.
N 30kg / M 42,5kg