Power snatch: 3 repetitions.

Starts from the ground and catch in a small squat.

Build up to a 3 rep (TM = Training Max)
Go as heavy as form allows, AHAFA

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Post three heaviest triples.

Check that you are posting in the right movement.
! Snatch = catch in a full squat below parallel
! Power snatch = catch in a small squat, almost standing up

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Power snatch 1R:
https://www.wodconnect.com/workouts/power-snatch-1r

EMOM 16 min

1) 15 Kettle bell swings
2) 6 bar/ring muscle ups

3x 6 @70-75%

1 Sub Max Set Toes to Bar
2 x 70% @ Sub Max.
2 x 50% @ Sub Max.

Go Every 2:30

5x5 Front squat ( 75% of 1RM)

This should be easy and light. All sets with same weight.

Alternating Between A & B.

A ) Narrow Grip Bench Press x 8
B ) Deficit Deadlift x 8

5 Rounds. Send Off 2:00. ( Total 20:00 )

8 kertaa 1 min työtä / 1 min lepoa:

1. Row for max cal
2. AMRAP: 5 C&J 40/30 + 10 slamballs 20/14

Vaihtele 1. ja 2. välillä eli neljä kertaa molempia. Tuloksesi on kalorit laskettuina toistojen kanssa yhteen.

Skaalaus 1: C&J painot 30/20
Skaalaus 2: C&J tangoilla (20/15)

Deadlift 4x6

RPE 4

Rest as needed

For time:
21-15-9
Deadlifts @100/70kg
DB Walking Lunges @50/35 (total reps)

• TIME CAP = 10:00

Max Effort Jerk
(5-3-3-2-1)-1-1-1-1-1
2min Recovery