5 sets
6-10 archer ring pushups
Rest 30s
4-6 negative pullups
Rest 30s
Amrap12
ME L-Hang
ME weighted hollow hold
ME plank with kb under hip
Rest 1:00
Find max weight for:
P. Snatch + H. Snatch + OHS
For time:
25-20-15-10 Alt. DB-Snatches (30/20kg)
75-60-45-30 DU´s
- 10min cap -
Find a high hang power snatch triple
3 sets
5 snatchgrip pushpress
3 snatchgrip pushjerk
1 Tempo ohs (as slow as you can)
Amrap5
5 dumbell snatches (r)
5 dB renegate rows (r)
5
5