21-15-9
Burpees
Air squats
KB swings

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Team 2 - You go - I go

Amrap 6
1 Power snatch 60/40
( en rep skiftevis)
3 min pause
Amrap 6
2 Clusters  60/40
(2 reps skiftevis)
3 min pause
Amrap 10
5 Pull ups
10 Push ups
15 air squats
En hel runde før skift

Team 2 - You go - I go

Amrap 6
1 Power snatch 50/35
( en rep skiftevis)
3 min pause
Amrap 6
2 Clusters  50/35
(2 reps skiftevis)
3 min pause
Amrap 10
5 Pull ups
10 Push ups
15 air squats
En hel runde før skift

Team 2 - You go - I go

Amrap 6
1 Power snatch 40/25
( en rep skiftevis)
3 min pause
Amrap 6
2 Clusters  40/25
(2 reps skiftevis)
3 min pause
Amrap 10
5 Pull ups m/elastik el ring rows
10 Push ups på kasse
15 air squats
En hel runde før skift