3x1 Power Clean and Jerk @ 65%

4x2 Power Snatch @ 60%

EMOM 16:
1: 15/12cal Row
2: 12 Alt. DB Hang Snatches 25/17,5kg
3: 40 DU
4: 12 T2B

Bench Press
4x10
Rest as needed.

8 sets of Power Snatch
Sets 1-3: 3 @60-65% 1RM Power Snatch
Sets 4-5: 2 @70-75%
Sets 6-8: 1 @75+%
- Rest as needed btw sets

EMOM 42 (0:40 AMRAP / 0:20 rest)

1) Double-unders
2) Wall walks
3) Burpee box jump overs, 24/20″
4) Rope climbs
5) Wall balls @ 9/6kg
6) SkiErg for calories

Overview. Long intermittent (0:40/0:20) EMOM @ threshold pace. You’re looking for a pace you can keep throughout the EMOM ( = aim for steady pacing).

Adaptation. Improve your durability in long workouts. Work on your pacing and movement specific endurance.
Session RPE/Feel. 8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).
Pace. Aim for a pace you could have kept for one more round if needed.

10 rounds w/ partner (5 each), IGYG:
15/12cal Ski
10 Burpee No Jumps

For total time:
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 Double Unders
50 Wall balls 9/6kg

Rest 2:00
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 DB Single Arm Push Press @22,5/15kg
50 Double Unders

Rest 2:00
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 Wall balls 9,6/kg
50 Double Unders

Rest 2:00
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 Double Unders
50 DB Single Arm Push Press @22,5/15kg

Time Cap = 35:00

Floor Press
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-4 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 building in weight as form permits.

"The Chief "

5x 3 mins AMRAP
1 min rest btw sets

3 Power Clean@60/42,5kg
6 push up
9 air squat
Goal: 4+rounds in each amrap