FINISHER

3 SETS
12/12 Single Arm Banded Dante Rows
10/10 SA KB Upright Rows
8/8 KB Around the Worlds
-Rest As Needed b/t Sets-

3x

4min Row (75-85% of max bpm)

2min bar travel / hang practice

2min turkis get up practice

A.1) Muscle snatch + Drop snatch + ohs w/10.sec pause atg
2+2+1 ~10min

B.1) Snatch
60%×3 70%×3(×2) 80%×3(×2)

C.1) 3.position hang power clean (above knee, below knee, low hang)
1+1+1
60%×1 65%×2 70%×3

D.1) Jerk off rack w/3.sec pause @catch
60%×3 70%×3(×2) 80%×3(×2)

E.1) Bench press w/3.sec pause @chest
4×4

EMOM 12

A) 8-12 Shoulder Press
B) 24-30 Jumps over Barbell
C) Plank

A1. 4 x 3:00 AMRAP

Buy-in: 20/15 (cal) Row
+
AMRAP in the remaining time of:
6 KB clean and jerks @ 2 x 24/16kg
12 Wall balls @ 9/6kg
36 Double-unders

A2.4 x 3:00 AMRAP

Buy-in: 20/15 (cal) Row
+
AMRAP in the remaining time of:
9 Power snatches @ 35/25kg
6 Bar-facing burpees
3 Bar muscle-ups

Rest 2:00 b/t intervals
Rest 4:00 between A1 and A2

Feel. These are intended as fast, hard intervals that are still sustainable for the 3 minutes and can be repeated with only 2 minutes rest. This means finding a pace you can (barely) maintain through the interval (and recover and repeat your effort on the next one).
Begin with a hard row buy-in to each in AMRAP that allows you to transition quickly and get straight to work. Aim to keep each movement after the row unbroken while still maintaining a consistent pace on the rower.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement

Bulgarian Split Squats w/ Dumbbells

4 x ( 4 + 4 )

Go Every 2:30

Romanian Deadlift

4 x 8

Lift Every 2:30

Front squat

6 x 3 @ 77+%, go every 2:00 – 3:00

Clean pull + Hang clean (above the knee) + Jerk

3 x 1+2+1 @ 70-75%, go every 1:30
3-5 x 1+1+1 @ 75+%, go every 1:00-1:30