A. ALt. E30S x 16 Sets (8 min)@rather light weight:
A1.2-3 High/Hip Hang Power Snatch w. 1 sec pause in landing
A2. 1 Power Snatch + 1-2 OHS
Rest one minute before B.

B. E30S x 10 Sets (5 min): 1 Power Snatch + 1 Hang Squat Snatch @ca. 50-60% of 1RM
*Focus on good technique in every single lift
Rest one minute before C.

C. Alt.  EMOM x 14 min:
C1. 3-5 Squat Snatches or 5-7 Power Snatches @ca.50-60% 1RM
C2. 10-15 BoxJumps

A. Alt. E30S x10
A1. 4-6 KB Squat Clean R
A2. 4-6 KB Squat Clean L

B. AMRAP 22. Use double KBs @light/medium weight
6 Sumo DL
6 Row
6 Clean
6 Strict Press
6 Box Stepovers (""""Farmer's carry"""" hold)
Rest 1 min

A. 3-4 Rounds for quality of:
5-7/5-7 Reverse Lunges w. KB in Front Rack
10-15 Banded Good Mornings
5-7/5-7 BirdDog

B. AMRAP x 12min
10 AirSquat
10 Russian KB Swings
10 Sprawl to high jump
5/5 Single leg Hip Thrusts

*Athugið! Hægt er að sjá video af öllum heimaæfingum á Instagram síðunni okkar @Grandi101