High hang Snatch + Hang Snatch + snatch

20 mins working with a main focus on technique.

Lattiapunnerrus 5x8

Relay Air bike in teams of 4
Person 1. 20s. On
15s. Off
Person 2. 20s. On
15s. Off
Person 3. 20s. On
15s. Off
Person 4. 20s. On
15s. Off
5 Rounds
All Out workout!

EMOM 10
YGIG

1) 6-10 Thruster 30/20kg
2) 6-10 Box Jumps

For Time

In pairs:
100 Pull-ups
400 m Run
42 Thrusters 40/30 kg
800 m Run
42 Thrusters 40/30 kg
400 m Run
100 Pull-ups

Timecap 40 min

5 rounds for time

9 deadlift 60/40 kg
7 hang power clean
5 s2o
12/10 cal row

Timecap 10 min

3-4 rounds
40 sec hang power clean
40 sec rest
40 sec goblet squat
40 sec rest
40 sec row/ assault bike

• rest 4 min between rounds

Bench Press

3 x 4 x 80%
2 x 4 x 85%
1 x 4 x 90%

Sendoff 3:00

Power Clean

5 x 3 TnG Power Clean @ 60%
4 x 2 TnG Power Clean @ 70%
5 x 3 TnG Power Clean @ 65%
4 x 2 TnG Power Clean @ 75%
3 x 1 Power Clean @ + 80%

Sendoff 1:30

10 AMRAP:

5 DL, 100/70 or 50% of max.
10 C2B
200m run