3x 2 snatch + 2 hang snatch ( 67-77% of 1rm)
4x 1 snatch + 1 hang snatch (77-87%)

9 Min Emom
* 12 Romanian Deadlift
* 10 Tall Box Jumps
* 10-12 Dual KB Push Presses

4 rnds
8 seated db press
20s. hollow rock
15 ghd hip extensions

For Time
10 Rounds
12 KB Swings
3 squat Snatch
@24/16
@60/42.5

FINISHER (ALL)
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 - Biceps Curls (your choice, bar, DB, KB etc)
MOVT 2 - Weighted Hollow Flutter Kicks
*1 SET = MOVT 1 + MOVT 2.

IN TEAMS OF 2...
AMRAP x 24 MINUTES
40-40-40 Cal Row/Bike/Ski
40-30-20 Synchro Feet Anchored Sit-Ups
40-30-20 Box Jumps @ low/med/high

• Split all other work as needed.

4x6 70% max

ACCESSORY:
abs & biceps

15-12-9 reps of:
straight leg sit up
hollow rock
barbell bicep curl
-rest 1min between rounds

Warm-up

3x
15/12 Calories row
20 Lunge steps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

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Back squats

Climb up to a heavy set of 3 tempo back squats (3:3:X:1)
- 3s descend
- 3s pause at bottom
- Squat & reset.

Then 5 sets of 3 tempo back squats @ 90% of the heaviest set of 3 tempo back squats.

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Metcon

4 Rounds for time:
20 GHD sit-ups
30m Backrack weighted walking lunges 30/20kg
5 Wall walks

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Bonus

3 x 10+10 1-Legged deadlifts with dual dumbbells

3 x 10+10 Box step-ups with weights in front rack

Core:

5:00 minutes of continuous barbell side bends.

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Warm-up:

4:00 min light bike
4:00 min light row

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Bike & row workout

As many rounds as possible in 30:00 minutes of:
2000/1600m bike @ 80% Watt
500/400m row

Right into

10:00 min light bike

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Bonus

Dumbbell head pinch hold
4 sets of :30s work followed by :30s rest

Rope lowers
Accumulate 20-25 reps

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