3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

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2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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5 sets of 3 reps
Front Squat
all sets AHAFA
rest 2 min b/W
_______________-
5x every 2:30
1 complex @65-70% of 1rm
2 Snatch pull + 2 hang power snatch + 2 Snatch

Bench Press

2 x 8 x 70%
2 x 6 x 75%
2 x 4 x 80%

Rästi

10-8-6-4-2
Alternating seated DB Press
5-4-3-2-1 Wall Walk

Rest 2:00 Btw sets.

3 Rounds For time:

10 Front Squat 85/60kg
20 TTB
60 Double Unders

( 8 - 11 )

Deficit Strict Handstand Push Ups

( based max test without deficit )

5 - 10 UB : 3-2-1-1-1
10 UB : 4-3-3-2-1
15 UB : 9-8-7-6-5
20 UB : 12-10-8-6-4

Deficit 2"/1"

3 rounds

30 single unders
20 Straight leg sit ups
10 Air Squat

27-21-15 reps for time of:

• 165-lb. back squats
• Handstand push-ups

For time :

100/80 Cal Row
50 Single DB Hang Power Snatch 22,5/15kg
30 Dumbbell Facing Burpees

Directly into...

30m Single DB OH Walking lunge

( 12 - 15 )

For time:
60 air squat
40 mountain climber
20 split jump
40 mountain climber
60 air squat