Every 2min for 16min:
Hang snatch + snatch

Perform ten sets of five second holds. Go VERY HEAVY!!
Record the largest weight.

10min AMRAP
200m run
12 burpees
12 v-ups

Snatch 1-1-1-1-1-1-1-1-1-1 add weight to every rep

For time:
- 10 x STOH (60/40kg)
- 500 m row
- 10 x STOH (60/40kg)
- 500 m row

Back Squat 1RM then 1x8 @70% (the set of 8 must be manageable if not adjust the weight slightly)

This is week 1 of 6 week squat cycle. The aim is to add 5-10lbs onto your sets of 8 each week.

8min AMRAP of:

3 Pullups
3 Cleans 60/40kg
6 Pullups
3 Cleans
9 Pullups
3 Cleans
12 Pullups
6 Cleans
15 Pullups
6 Cleans
...
Etc., adding 3 reps to the Pullups each round, and 3 reps to the Cleans every 3 rounds.

10 Sets of Pause FRONT SQUAT 2 rep, 50-75%
(24X1)(2min rest)

5 rds for time:

12 Deadlift 155/125
9 Hang Power Clean 155/125
6 Push Jerk 155/115

Harjun mäkivedot

4 x 200m AFAP