hang squat snatch

E90s x9

3-2-1
3-2-1
3-2-1

For time:

Level 1

50-40-30-20-10
DU
Sit up

Level 2.

40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups

Level 3.

50-40-30-20 single unders
40-30-20-10 sit up

TC 12min Rpe 4

Skaalaukset: du - reps - su sit up - reps

Weighted chest-to-bar pull-ups or weighted pull-ups 3x5. For pull-ups, use overhand grip.

Find your 1 RM of the day

weighted dip on parallets

for time:

1000/800 m row
30 t2b/ v-ups
50 db snatch

• rest 5 min

1000/800 m row
30 box jump overs
50 kb swing 32/24 kg

• rest 5min

1000/800 m row
30 jumping pull ups
50 thruster 20/15 kg

Tc 40 min

4 Sets :

AMRAP 4

24m Dual DB Walking Lunges
6 Dual DB Thrusters
10 DB Over Burpees
Row Calories Remaining Time

AMRAP 4
10 DB Over Burpees
6 Dual DB Thrusters
24m Dual DB Walking Lunges
Row Calories Remaining Time

• Active recovery 4:00 between Amrap´s -

DB´S 22,5/15kg
Masters 45+ 15/10kg

Score : Calories.

Front Squat 6x6 @70%

Rest about 2-3 minutes btw sets.

5x (Squat Clean + 2 Front Squats) build up to heavy but not max

3x Max Strict Ring Dips or Strict Dips (if you do over 20 reps in the first round, add weight in the second. If you do less than 10 reps in the second round take the weight off).

• 2min rest between rounds

Write down the total number of reps.

4x3 Pause Front Squat.
All sets at 80%

3 secs at the bottom of each rep and no bounce.

Your front squat max might be unknown, you can use 85% of your max back Squat as your 1RM.