A. E30S x 10 (5 min) 2 Hang Power Snatch @ca. 50% 1RM Snatch

B. E30S x 10 (5 min) 1 Power Snatch + 1 OHS @ ca. 60-70% 1RM Snatch" "C. EMOM x 10: 1-2 Squat Snatch  @ca,. 80-90% 1RM Snatch.
If you feel great go for more!

*Ef Squat snatchið virkar ekki gerðu þá power snatch + ohs eða bara power snatch með smá pásu í lendingu

 D. 10 -9-8-7-..-1 of: Hang Power Snatch (ca. 30/20kg or light weight) + Lateral Burpess over Bar

TimeCap: 10 min

*In all lifts focus on great teqhnique!

3 x 9 min amrap's
Rest 2 min between

A. AMRAP 9 min @your best technical effort
10/8 cal Bike
10/10 Single arm DB/KB Snatch @moderate weight
10 V-ups or single leg V-ups

B. AMRAP 9 min @your best technical effort
30 DU/ 60 SU
10/10 BW Step-ups
20 Russian Twists

C. AMRAP 9 min @your best technical effort
10/8 Cal AirBike
10/10 Ballistic Row (AHAFA)
10 Sprawls

A. E2.5M x 4 Sets
5-5-4-4 Front Squats @65-75% of FS 1RM (Increase Weight as Reps Decrease)
+ 10-12 Lu Raises @Light Plates

B. Alt. EMOM x 15 Min @AHAFA
B1. 8/8 Bulgarian Split Squats
B2. 30 Sec Bear Crawl
B3. 8 Explosive Box Jumps - Land in Power Position not In a Deep Squat
B4. 30 Sec Banded Lateral Walks
B5. 8/8 Gorilla Rows