A. EMOM x 8 min; Build your way up
1 Snatch High Pull + 1 Power Snatch + 1 OHS
B. EMOM x 8 min; Build you way up
2 No TNG Snatch
C. You have 10 min to work you way up to daily 1RM Snatch

A. Chipper
In teams of two, split reps up like you want
4 Round for time:
40 Cal AirBike
40 Alt DB Snatch @ca. 20/14kg
40 Goblet Squat @ca. 24/16kg
40 KB Shoulder to overhead @same weight as in goblet sq
2 Rope Climbs

*If you finish within 30 min, the pair bikes as many cal as possible to 30 min mark.
*Time Cap: 30 min

Fyrir þá sem vilja taka smá styrk í Open Gym :)

A. E3M x 3 sets
6 Back Squat (low or high) @ca. 70% 1RM + 10/10 Side Plank w. rotation (use weight if you want)
B. E3M x 3 sets ;AHAFA
8-10/8-10 Single arm OH Split Squat + 8-10 Dbl DB Bench Press + 20 Russian Twists
C. Alt EMOM x 9 min
C1. ca. 30 sec Banded side steps pull apart
C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg
C3. ca. 30 sec BW Cossack Squat