20 minutes for Quality.

3-6 Ring Muscle Up
5+5 Heavy Dumbbell Snatch
40/30 Cal. Ski

5 sets of 3 squat clean and jerk

AMRAP 8:
4-4 DB hang clean and jerks @30/15
8 box jumps

8 Bench Press
10 Ring Row
12 Swing
48 double under

AMRAP 14min

45s. Row - Spider lunge w/ twist
45s. Row - Reverse Lunge w/ stretch
45s. Row - Scale w/ stretch

• 2 rds:
  6 Muscle snatch
  6 Power Snatch balance
  6 Good morning
  6 Back squat

• Mobility...

EMOM 20'
1- 12 DB bicepes hammer curle
2- 45"" Sled Push
3- 12 DB Skull Crusher
3- 12 GHD sit Up/ 14 V sit Up
4- 12 DB Squat

Front squat 5x3
Handstand hold practice

1 Split Jerk
- Keep weights moderate.
- Focus on speed & technic.

1+4
1+4
2+3
2+3
3+2
4+1
5+0
- @65-70% of 1RM
- New set every 150sec.
- NO tng

45 minutes OF:

10 min Ski/Bike/Row
5+5 Bulgarian Split Squats
10+10 Pistols
10 C2B
5 BMU

Power Snatch 4x2