Snatch Emom 12
1 snatch 80-90% of max
(perfect reps and no fails)

7 x every 3 min

2 squat clean & split jerk

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

Go Every 2:30

Deadlift

4 x 1 @ 80%

Go Every 3:00

WEIGHTLIFTING (2/3)

Power Clean + Squat Clean + Jerk. Drop and Go. Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Add 2,5-5% compared to last week.

AMRAP12

20 db snatch 45/35lbs
40 m heavy front rack/ sand bag carry

2,5min on / 30s off

4rounds:
1) bike
2) row
3) ski
4) echo

2min easy / 30s fast / 30s rest

go heavy

Työntö telineestä 3,3,3,3

Nosuevat painot, alkavalla 2 min.

For Time:
21 - 15 - 9
Chest-To-Bar Pull-Ups
42 - 30 - 18
Air Squats