3-pos Snatch

Record the weight on your last round

5 rounds for time:
5 x handstand push-ups
10 x one-legged squats, alternating
15 x pull-ups
12 reps x deadlift
9 reps x hang power clean
6 reps x push jerk

2 rounds
12 pull ups
12 boxjumps 60cm/50cm
12 kb swings 24kg/16kg
12 burpees
12 OHS 40kg/30kg

6 min AMRAP
5 pull ups
10 push ups
15 squats
1min rest
then 6 min AMRAP
5 HSPU
10 Pistol squats
15 Pull ups

2 Rounds For quality and load
3 deadlifts
3 hang cleans
3 split jerks
then
2 rounds for quality and load
3 snatch grip deadlifts
3 hang snatches
3 OHS

EMOM 12 min
4 x Power Snatch
Then:
AMRAP 7 min
10 x Burpees
10 x Goblet Squat

5 rounds
1 min row (cal)
1 min wallball 9kg/6kg
1 min rest
The goal is, to do 50 wallballs and calories combined on every round.

21-15-9 for time

• 60kg Squat Clean
• Ring Dips

#Strength

5 x 3 @ zone 3 (H) of:

• BB standing strict press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

3 rounds
row
300m ON 3-5s slower than your max 500m
200m OFF 15-20s slower than your max 500m
1 min rest