WARM-UP


Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 5-8 Squat snatches
3) 5-8 Squat cleans
4) 5-8 Jerks with pause @ catch

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SNATCH


In 15:00 minutes, build up to max weight in a complex of (2 Snatch pulls + Snatch) in 15:00 minutes.

Then 3 x (2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + Front squat + Jerk)

Then 3 x (1+1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 8 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING


3 Rounds for time:
18 Front squats
18 Push press
18 Pull-ups
Choose a light weight

AMRAP 32:00 in teams of 2:
32 Goblet squat @24/16kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 ( Strict Handstand) Push-Ups
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

Shoulder Press

Build in 15 minutes Heavy Set Of 2

7x 2 hang power snatch + 1 power snatch (70-77%pf ps 1rm)

AMRAP 10

5 + 5 One Arm Kettelebell Push Press
20 American Swing
10 Burpees
0:30 Plank Hold

Rx´d

For time:
40 ttb
30 burpee over bar
20 OHS@50/35kg
15 deficit hspu (20kg plates)

Scaled

For time:
40 ttb
30 burpee over bar
20 OHS@40/30kg
10 hspu use abmat if needed/ or barbell push press

Rest day - what did you do?

A1) Shoulder press 3x5x70%
A2) Push press 3x8x70% of Shoulder press 1RM
A3) Thruster 3x8x70% of Shoulder press 1RM

4 rounds:
250/200m Ski
15/12cal AB
10 Burpees
1min Rest