Warm Up
3 rounds
1:00 cardio
5+5 suitcase deadlift
4+4 hang cleans
3+3 push press
2 burpee over db

Partner Metcon
10-14 rounds total / 5-7 rounds for both ( alt time full round)
For Quality, not For time
9 double db deadlifts
7 hang power cleans
5 push press
3 burpee over dumbbells
Weights 2x15 and 22.5kg's

Midbody
3 sets
10-15 weighted abmat sit ups (lock your feet) (goal weights women 10-20kg and men 15-25kg)
10 reverse crunch
rest 1-2 min

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min prayer pose
5+5 thread the needle

5 sets of:
Snatch + Snatch Balance + 2 OHS
- Go by the feeling, NO FAILS!!!!

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Deadlift @90/60kg
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 no push up burpees
*One athlete completes a full round

For Time, adding one movement per round:
1 sHSPU
2 Thrusters
3 hang power clean
4 push jerk
5 pull up
6 Alt. DB snatch
7 RKBS
8 toes to bar
9 Box Jumps
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges

---

you go I go, follow the leader style
Start with 1 sHSPU. Then do 2 Thrusters and 1 sHSPU. Then 3 Push Presses, 2 Thrusters, and 1 sHSPU etc.

3 x 8 V.1/90s

Vastaote.

5 sets of 1 Power Snatch off Blocks.
Set 1: 70% 1RM Power Snatch
Set 2: 70-75%
Set 3: 70-75%
Set 4: 75-80%
Set 5: 80-85%
- Blocks so that the barbell is just above the knee
- Rest 2-3min

LOAD

2-3 rounds, 60-sec rest between rounds.

• Reach roll and lift (RR&L) in kneeling – Use band for assistance if required. Keep arms straight throughout movement. Avoid shoulders shrugging towards ears – 12 reps.

• Crab lifts – Perform for range while maintaining shoulder positioning (avoid shoulders dumping forward). If compensating, reduce range. Pause at end of range. Crab walk may be added for additional challenge – 12 reps.

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Prone twisted scorpion - Legs facilitate movement. Full range is reached once stretch is felt in chest/shoulders - 7 reps each side (alternating left and right)

• Bear rolls – Avoid shoulders dumping/rolling forward during movement – 7 reps each side (alternating left and right)

• Wall facing Ys with lift-off – Can add band under arms for additional resistance – 7 reps

PREPARATION

2 rounds:

• Supine BB shoulder smash with internal rotation – Can also use lacrosse ball and perform against a wall – 60 sec each side.

8 Min AMRAP

250 DU
60 KB Snatch
ME Burpee Bar MU
@24/16
score is burpee bar MU
can scale to jumping low bar MU