B) 5min AMRAP
2-4-6-8-10...
Pull-up / jumping pullup
Kb swing 24/16

Every 3min for 2 rounds
6 shoulder press @50-60% 1rm
3-6 dynamic push-up

Every 3min for 5 rounds
6 push press @65-75% 1rm
Unbroken set of push-ups

For time :

3 - 6 - 9

Hang Power Snacth 60/42,5 (tees 52,5/35)
TTB

Mobility

Strength

3*3 tall jerk
5*2 pause jerk

workout

15min AMRAP

3 double KB clean
6 double KB STOH
9 box step overs

5 rounds for time;
Walking lunge x 10 m (KB x 2, rx 16 kg/ 12 kg)
Deadlift x 6 (rx 125 kg/ 85 kg)
Burpee box jump x 9 (60 cm/50 cm)
Wall ball x 12 (9 kg/ 6 kg)

Strength

3*3 muscle snatch
5*1 Hang pause snatch

Workout

10-9-8-7-6-5-4-3-2-1
Hang power clean
Press ups

30 GHD sit-ups
15 squat cleans (155/105#)
24 GHD
12 squat cleans
18 GHD
9 squat cleans
12 GHD
6 squat cleans
6 GHD
3 squat cleans

Squat Snatch
5x2

• Build to a heavy set.
• Rest 2-3min.

Power Clean + Hang Squat Clean
4 x 1 at a moderate weight or 75% of 1RM Clean. Rest 2:00
- 1 + 1 = 1 single