Emom 5 rounds
Snatch pull
Hang power snatch
Hang snatch

Every 90s
Power snatch
Snatch

Every 2min
Snatch

Snatch balance 5x2

On the Minute x 5:
6 Dumbbell Front Squats 22,5/15kg
Max Devil's Press 22,5/15kg

[Rest 3 Minutes]

On the Minute x 5:
6 Dumbbell Shoulder To Overhead 22,5/15kg
Max Strict Pull Ups

*Score = Sum Total Reps (Devil’s Press Reps + Strict Pull-Ups Reps)

5 rounds for quality:

4 power clean @45/35kg
8 front rack lunges @45/35kg
10m+10m double kb front rack carry (heavy)
10 sit up with dumbell @20/15kg

3 rounds:

4 floor press (moderate heavy)
6 ring/inverted row

rest 2min between rounds

3 Rounds :

Row 1000m

Rest 2:00 btw sets:

Aim for 5-10 sec faster than 2k pace.

For time:

100 Rower Over Burpees

Every 2:00 Row 250m. ( Start at Row )

8 - 20

Superset x 4 rounds
Single Arm Half Kneeling Tornado Press x 6-8 each.
Rest 60s.
Single Arm KB Row with Rotation x 8-10 each.
Rest 60s.

A,
Daily max of the complex of :
Hang Squat Clean + Push Jerk + Split jerk
- find the max weight in 15 mins

B,
EMOM 16
1.min : amrap Curtis P @52/35kg
2.min : REST
3.min : amrap Bear complex @52/35kg
4.min : REST

• Goal is to maintain each round the same amount of reps!

“Curtis P”
1 Power Clean
1 forward lunge LEFT
1 forward lunge RIGHT
1 push press

“Bear Complex”
1 power clean
1 front squat
1 push press
1 back squat
1 behind neck push press

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