Emom 10'
1* sqt snatch
60-70%

Find max power snatch of the day.

Then continue with deadlift. Lift the kind of sets you want, but much more weight than your power snatch max.

Then find your power snatch max again. Start from your previous max weight and see how it goes.

Emom 12'
6-8-10* Power clean
6-8-10* Burpee Box Jump
Rx60/40
Sc50/30

4 RFT:
20/18cal Row
15m HS-walk
10 STOH 70/50kg

Timecap 15min

Scaled:
Scaling options for HS-walk:
15 HSPU / HSPU on the box
1min HS-hold against the wall
15 Seated double DB press (heavy)

Ylläri!

Ja tulevan harjoitus jakson suunnittelua itsenäisyyspäivän kisoihin.

4-5 rounds, rest as needed:

1) 5 Behind the Neck Snatch Grip Press
2) 5 Weighted Pull-Up
3) 10-15 Lateral Raises
4) 10 DB French Press

RPE 4-5

For Time
100 squat
4 rope climb
80 squat
3 rope climb
60 squat
2 rope climb
40 squat
1 rope climb

Scaled :
80 squat
3 rope climb
60 squat
2 rope climb
40 squat
1 rope climb
20 squat

Timecap : 16 mins

Baseline Intervals
3 sets
New Interval every 8th minute

500/400m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

21-15-9
Ohs
Pull up
@40/25kg
Scaled@20/15kg
Timecap :10 mins

10 min AMRAP
4 BAR MUs
4 single bar dips
4 pull ups
5 sitting leg raises