12 minutes for quality and minimum rest:

• 12 dumbbell snatches right arm (moderate weight)
• 10 l-pull-ups
• 12 dumbbell snatches left arm
• 10 strict handstand push-ups

Strength (load)
Ft. Squat 3RM + AMRAP @ 90%

Weighted lunge
Strict pull-ups
GHD / Weighted sit-ups

2-position snatch x 4

Shoulder Press cycle 3 week 2
90% +2.5kg + 2.5kg
70% x 3, 80% x 3, 90% x 3+

Alternate through;
1. 10 double Kb clean and Jerk 2x24/16Kg (hang)
2. 5-8 strict Pull ups
3. 5 Cleans 70/50kg

3 rounds

• front foot elevated alternating dumbbell reverse lunges 8-10 (slow and controlled eccentric)
• rest 20sec
• cyclist squat with two kb`s 10-12, tempo 2010
• rest 3min

5 rounds for total reps of:

• 135-lb. thrusters, 15 seconds
• Rest 45 seconds
• 50-lb. weighted pull-ups, 15 seconds
• Rest 45 seconds
• Burpees, 15 seconds
• Rest 45 seconds

16 x 15sec on/15sec off, alternating

• hollow rock
• kb swing 44/32kg

Toinen pareista on selinmakuulla, toinen tönäisee selin makuulla olevan parin jalkoja. Jalat eivät saa osua lattiaan, ja niiden pitää tulla mahdollisimman nopeasti ylös.

3 x 1 min AMRAP