A. E15S x 20 (5 min) 1 Power Snatch @ca. 50% 1RM

B. E30S x 10 (5 min) 1 Power Snatch + 1 OHS @ca. 60-65% 1RM

C. EMOM x 10: 1-2 Squat Snatch @ca. 80-90%

D. 10 -9-8-7-..-1 of:
Hang Power Snatch (ca. 30/20kg) + Lateral Burpess over Bar at ca. 85% -90% Effort.
*TimeCap: 10 min

ATH! Fókus á góða tækni fyrst og fremst. Nýliðar geta tekið HangPowerSnatch og þeir sem ekki hafa tækni/liðleika til að fara í Full Snatch gera Power Snatch + OHS eða Power Snatch með 2 sek pásu í lendingu.

Chipper time! All three chippers have 9 min time cap. 90sec between chippers.
A.
100 SU - 10 Burpees
90 SU - 9 Burpees
...
10 SU - 1 Burpees
B.
12 Strict HSPU* + 60 Air squats
10 Strict HSPU + 50 Air squats
8 Strict HSPU + 40 Air squats
* Scale on boxes or with Dbl. Kb. Strict Press
C.
12 Russian swing + 12 SDHP + 1 Pull ups
10 Russian swing + 10 SDHP + 2 Pull ups
8 Russian swing + 8 SDHP + 3 Pull ups
6 Russian swing + 6 SDHP + 4 Pull ups
4 Russian swing + 4 SDHP + 5 Pull ups
2 Russian swing + 2 SDHP + 6 Pull ups