Row 21097 meters for time

Power snatch 5x2

2K Row for time

20 min AMRAP:

• 6 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
• 7 burpee pull-ups
• 10 kettlebell swings, 2 pood/1,5 pood or 32 kg/24 kg
• 200 m run

snatch-hang snatch-overhead squat

tavoitteena maksimipaino!

Concentric vs Eccentric

4 x 5

5 sec eccentric phase

Add weight if needed!

YGIG
600m Row
6 Snatch 60/40kg

YGIG
600m Row
4 Snatch 70/50kg

YGIG
600m Row
2 Snatch 80/55kg

Squat Clean, heavy single in 15min.

Find your 1RM max for pull-up

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb

Scaled (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.