5x3 reps, add weight each round.
Perform set every 2 min for 10 minutes

EMOM9:
1. 6+6 1-leg medball rotational throw
2. 12 V-up
3. 20-30s hanging L-sit/tuck hold

Medball:

Hanging tuck hold:

Deadlift 7x5

One set every 3:00.
Choose a challenging weight.

3-4 rounds:

• 5 snatch 50/35kg
• 7 high box jump
• 21 kb swing 32/24kg

rest 30sec between rounds

150 calories for time:

• in 1min row/AD/ski for calories
• in 1min 6 target burpees (6inch above reach) and rest

Snatch Pulls 3x3@95-100% of 1RM Snatch

Rest as needed between sets. Use straps if needed.

For 20min

• touch and go clean triples

5 x 2 high hang snatch

Weights should feel snappy!

4 rounds of:
10+10 behind the neck walking lunge (leave 1 rep in the tank)
- rest 1min
15+15 heavy kb side bends
- rest 2min

Strength (total load)
5 rounds, every 4:00:
5 Back squat
15 KB Swing

Score = total KG lifted