Every 70sek
1. Kipping Ring dip
2. 1x Heavyish C&J
3. 4+4 box step ups
4. Ring MU/Swing
5. 1x Heavyish Snatch
6. Banded Bar MU
7. Max reps Kipping HSPU

Snatches
EMOM 12
1. 3 Snatches from power position
2. 3 Snatches from above the knee
3. 3 Snatches under the knee
4. Rest

EMOM 6
1. 2 Snatches (2 sec. pause)
2. 3 Touch and go snatches

OHS
4-5 Sets of 3 reps

3 Sets of:
20 Banded Lat Pulldowns
15 DB Front Raises (Bar or weighted stick if needed)
10 KB Hammer Curls (DB if needed)
Rest 10s between movements/60s after all 3.

For time, do:
- 1000 DU

AMRAP 10 min

10 pullups
15 DU
20 hollow rocks

Emom 24

10 hang power clean
10 kb snatch
10-15 burbee
10-15 KBS
20 linkkaria 10kg levyllä
1 min rest

For 15 minutes:
Hi-hang muscle clean (from pockets)
Front squat
Hi-hang clean (from pockets)
2 Jerk

Keep the weight easily manageable and focus on good technic!!!
Rest 90-120sec btw sets.

EMOM 12
1. Three hang squat cleans @50%
2. Two hang squat cleans @55%
3. One hang squat clean @60%
4. Rest

Then
10 singles @40%
Not for time. Drop each rep.

For time:
*30 Pull-ups
*50 Thruster (45 pounds)
*1000m Row

1) Tempo Overhead Squat: 5 x 4, adding weight only if form permits. Rest 90s.
- 31x1 Tempo
- Beginner: Goblet Box Squat wide stance: 5 x 5. Rest 90s.

2) 1-Arm DB Row w. rotation: 3 x 10 ea. Rest 60s.