Overhead Squat

4 x 1, Climb In Snatch 90%

Snatch

4 x 1 x 80%

Box Jumps ( High )

5 x 2

With partner, I go/You go-style:
3 rounds for time:
500m Row
400m Skillmill Run
- You can split the work anyway you choose, but only 1 member works at a time.

AMRAP 7

Max Power Snatch 52,5/37,5kg

On the minute :

7 Toes To Bar

Rest 6 Minute

AMRAP 7

Max bar Facing Burpees

On the Minute :

7 Push Press 52,5/37,5kg

EMOM 12
1) 8 power snatch + 4 bar facing burpee @40/30kg
2) 8 thurster + 8 toes to bar
3) rest

VOIMA 8/9

Push press

Every 90s x4
2 push press

4 rounds for time of

• 400-m run
• 30 push presses, 65 lb.
• 20 jumping chest-to-bar pull-ups

40-30-20-10 reps for time:
- KBS (US) 24/16kg
- DU / Singles x2
- Burpees

Triset x 3 rounds!

KB Clean and Strict Press x 8 each*
Rest 60s
DB Tate Curl x 8
Rest 60s.
Plate Halo x 8 each direction
Rest 60s

*Each rep is a clean and strict press
- Improve on last week if possible

4 Rounds:

1:00 Cardio
5 GM
10 Air Squat
5 DB Shoulder Press
10 Ring Rows

1) Squat clean 5x3x60%
2) Clean pull 3x3x105%