Kahden tai kolmen hengen tiimissä 15min AMRAP:

Kalorit koneella

A:
“Torokhtiy” Snatch complex
1 snatch (any style)
1 snatch balance
1 snatch push press
1 Ohs

Build to daily max in 14-16 mins
Optional : work on perfect form!

B:
For time
20 power snatch @40/25kg
5 burpee
15 power snatch@45/30kg
10 burpee
10 power snatch@50/35kg
15 Burpees
5 power snatch@55/37,5kg
20 Burpees
Timecap : 15 mins

Scale weights as needed to fit in Timecap!

Every 2 mins for 12 mins:
3 @65% 1RM Bench Press
3 @70%
3 @75%
3 @80%
3 @85%
3 @85%

Every 60 5 rounds
Power Clean & Jerk (2sec pause)
Clean & Jerk (2 sec pause)

Every 90 sec 5 rounds
Power Clean&Jerk
C&J

Every 2min
C&J

3 rounds (for time)

10 Burpees
20 Squats
30 Sit-ups

A) Snatch

Snatch, nousu nelosilla kunnes hidastuu.
- 2 x sama paino
- Ei tng, ei pudotuksia
- 15:00 min.

B) Snatch deadlifts

3 x 8 @ 64-68% (maastavedon 1RM)

C) Back squats

6 x 4 @ 68%, 4s alaslasku

D) Push press

2 x 10 @ 62%
3 x 8 @ 68%

3 Rounds for time:
10 L-arm DB Thrusters
10 L-arm DB Down & Ups
10 R-arm DB Thrusters
10 R-arm DB Down & Ups
Weights: 20/15kg

Every 60 sec
3x snatch 50-60%

Every 90 sec
2x snatch 605-75%

Every 2min
Snatch 80-100%

Kyykky 5x5x80%

Kapea penkki 6x6x65-75%
-stopeilla

Pystysoutu käsipainoilla x 20 / pystypunnerrus käsipainoilla x 20
-3 kierrosta

Superset x 4 work sets

Push-Ups x 6-8
Rest 1:00
Double KB Gorilla Row x 8-10
Rest 1:00

Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.