Find your maximum height box jump

20min AMRAP @ 75% effort
YGIG / movement
2 wall walks
20 double unders
7 snatches

3 rounds of
8+8 Single leg deadlift
8+8 Rotator cuff - Side-lying external rotation
10 Back flies
8+8 Banded hamstring curl
8+8 Banded single arm row in a lunge position

*for quality!

AMRAP 20:
15 box jump over
12 pull up
9 burpee to target
6-9 kipping/strict hspu

Back squats
55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)

The first two sets are super light so you can use these as a warm up.

Again use that 90% as your max and take the above from that

Post Amrap in comments

3-4 sets
15/12 calories of rowing
9 bar over burpees
6 power clean&push jerks
rest 2-2,5 min after full round and repeat total 3-4 times.

weights on c&j's 40/60kg to start
and try add +2,5-5kg each round
power clean & push jerk weights should be bwn @50-80% of 1rm c&j

Deadlift 3x5 75%

Deadlift 1x20 60%

• 2min palautukset sarjojen välissä.
• 20 toiston sarjassa pidä huoli, että tekniikka pysyy kasassa. Jos tekniikka alkaa pettämään LOPETA HETI.
• Tulokset ovat 3x5 sarjasta ja kommenttikenttään 20 toiston sarjan paino.

2 x (halting snatch deadlift + snatch), re-grip after snatch

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% AMRAP

Go off your actual max or more if it’s been easy

5 x 5

@ previous week 4RTM