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Amrap 20’
Single arm kb clean and jerk (from swing)
- every break = 5 burpees penalty.
- RX 24-16 kg

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10 minutes amrap
of
Snuster (1 rep=1 snatch + 1 thruster)
Suggested weight 24/16 kg💪

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15 minutes amrap of single arm hang clean and jerk * burpee penalty for every break you do:
- 1st break = 5 burpees
- 2nd break = 10 burpees
- 3rd break = 15 burpees
- etc. every next break is +5 burpees

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For time:

3 sets
20 single arm hang snatch
10 burpees

3 sets
30 single arm hang clean and jerk
15 push ups

3 sets
40 hand to hand swing
20 diagonal v-ups
_________
*use medium/heavy kettlebell (advanced 32/24 kg, intermediate 24/16 kg, fitness 16-20/8-12 kg)
*switch hand how you like in snatch and c&j

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5 sets for time:
20 swing
20 snatch
20 push press
* swing to eyes level
* snatch and push press 10 left and 10 right arm each round
* use medium/heavy kettlebell (advanced 32/24 kg, intermediate 24/16 kg, fitness 16-20/8-12 kg)
*cap 20 minutes

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For time (split anyhow):
120 hand to hand swing
80 hang to overhead (snatch or c&j)
40 thruster

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For time:
50 snatch
50 step ups
100 strict press
50 step ups
50 snatch
*split the snatch and press between hands however you like, alternate step ups every rep. Medium kettlebell is recommended - I used 24 kg.

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21 tgu L
50 swing
21 overhead squats R
50 swing
21 overhead squats L
50 swing
21 tgu R

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EMOM till complete 150 reps hang snatch to thruster (cap 20’)
30” work / 30” rest
Switch hands every minute

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