6x every 90s.
hang power snatch + snathc
@75% of 1 RM

A1 Planche Pushup 3x2+2 cl. (RP9)
A1b Box Jump to Drop Jump to 2nd Box Jump to Depth Jump x 6 (RPE8)
~2-3 min

Complete as many rounds as possible in 5 minutes of:

• 3 deadlifts
• 7 push presses

Men 275-lb. deadlift, 115-lb. push press
Women 185-lb. deadlift, 75-lb. push press

AMRAP 9

10 Weighted Lunge 40/25kg
10 Back Squat 40/25kg
20 Sit Ups

A:
Every 2 mins x 5 sets
1 Power Snatch
2 Squat Snatch
3 Overhead squat
- NO touch n GO reps
- Add weight each set, if you can

B:
AMRAP3 mins x 5 sets
3 Power Snatch @50/35kg
6 lateral burpee over the bar
9 air squat

REST 1 min btw sets
Goal: 3 + rounds each set

C1 Ring Dip x 4 (slow and controlled, deep) (RPE9)
C2 Shin Jump x 8
C3 Hollow Body Hold 5s (isometric hold) to Knee to Elbow 5s (isometric hold) x 3 o/v

3 rounds

B2 Cossacks Squat 3x4 o/v (RPE8)
B2b Hamstring Curls On Rings x 12 (RPE7-8)
~1 min

500m row
then
3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- push jerk in split
- Clean and split jerk

Accumulate 5 minutes of :
90° Wall Sit

3 sets of 3 @ 90 - 95%

** 3 sec pause at mid tight