Weighted dip 3-2-2-2-1-1-1-1-1 reps

4 rounds :

20s light kb swing
10s rest

4 rounds:

20s banded good mornings
10s rest

4 rounds:

20s side plank ( r )
20s side plank ( l )

500m row
then
2 ends 3 of each
reps of
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch
Spend max 25 min. Put the clock on when you have done warm up sets and actually start chasing bigger weights. rest 3 min b/s sets. Mark 3 of your heaviest lifts.
Work up to a heavy 3. Once you miss a weight 3 times you’re done for the day.

Warm Up 300m

2 Rounds for time:

25m, rest 15 sec
50m, rest 15 sec
75m, rest 15 sec
100m, rest 15 sec

Partner workout

16min AMRAP
5 devil's press 2x22.5's/15's
7 db thruster 2x22.5's/15's
9 box jump 60/50

You go, I go (full rounds)

If you do this by yourself, rest as long as it takes from you to perform one round (work : rest = 1:1)

2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

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squat Clean + split Jerk
8x every 90s.
1 @80% of 1rm

For time:

30 GHDSU
500m Ski
8 Wall Walk

( 12 - 15 )

AMRAP 5

25m Double DB Front rack walking Lunge
12 BMU
9 Double DB hang Power Cleans

Rest 5 min

AMRAP 5

25m Double DB Front rack walking Lunge
12 CTB
9 Double DB Front Squat

Rest 5 min

AMRAP 5

25m Double DB Front rack walking Lunge
12 Pull Ups
9 Double DB Push Jerks

22,5/15kg ( Teen 20/12,5)

Double Dumbbell Cycling

For Total Load

1 Set: ( Tee kerran )

9 Double DB Hang Power Clean
9 Double DB Front Squat
9 Double DB Push Jerk

2 Set : ( Tee kerran )

7 Double DB Hang Power Clean
7 Double DB Front Squat
7 Double DB Push Jerk

3 Set : ( tee kerran )

5 Double DB Hang Power Clean
5 Double DB Front Squat
5 Double DB Push Jerk

Rest 2:30 Btw Sets.

Deadlift

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+ 68%