EMOM 6:
0dd: 15/12cal Row
Even: 6 Bar Over Burpees + 5 Power Snatches 40/28kg

Rest 3min

EMOM 6:
Odd: 15/12cal Row
Even: 6 Bar Over Burpees + 5 Power Snatches 35/25kg
- Add 2 burpees every round. So it's 6, 8 and 10.

Scaled:
Scale the number of burpees to your level.

3x3 Snatch Deadlifts @40-50%

3x3 Snatch High Pull w/ Pauses @40-50%
- Pause below the knee and on top of the knee

3x3 Snatches @70-75%
- Rest 2min btw

% Based on 1RM Snatch

15 CLEANS 50kg/35kg

300m RUN

12 CLEANS 60kg/40kg

300m RUN

9 CLEANS 70kg/50kg

300m RUN

6 CLEANS 80kg/55kg

300m RUN

3 CLEANS 90kg/60kg

300m RUN

4 Rounds: 
15 Deadlifts (60/40kg)
12 C2B
9 Push press (60/40kg)

Directly Into...

1,500 Meter Row

(Time cap: 18min.)

After this take warm up for snatching and double unders/hs walk or wall walks

Workout Definition
For time
100/80 Calorie bike erg
Start with and Every 2 minutes perform 6 tng power snatches @42.5/30kg to start minute on the minute until the 100/80
calories are complete
-Rest until 10:00
50-75m Handstand walk or 15-20 wall walks
Start with and Perform 30 Double Unders Every Minute on the Minute
time cap 20 min.

Score is total time of both metcons. Use air bike 80/60 calories if bike erg is not available.

Metcon
3 Rounds
200m run
250/200m Row (fast)
250/200m Ski (fast)
-Rest 2:00 b/t rounds-
time target sub 3 min 15s, cap 4 min.
score is total time of all sets. Be fast when moving from movement to another.

Team workout (teams of 3)
30min AMRAP
90 cal row
120 wall ball 20/14
150 KB swing 24/16

2 Sets:
For time:
12-9-6 reps
Dumbbell Thrusters (22.5/15kg's)
3-2-1 reps
Rope Climbs
-Rest 5:00 between sets-

Score is total time.
Goal is to get always unbroken set on thrusters. Scale weight down a bit if need to.
Try to hit rope climb every 20-30sec and use legs as much as possible. Dont go all out on first set. Score is total time of both.

Strenght
Front Squat:
- 2x5 reps
- 2x4 reps
- 1x3 reps
Move up in weight each set. Try to finish last set with 85-88% of 1rm front squat.
rest 2min bwn sets.

strength

Deadlift
strength 6*3
hypertrophy 7*6(45sec rest)

accessory

3 sets of 8-12 reps
T-bar rows
Single legged deadlift (double DB or barbell)

workout

16 min EMOM
Min 1: Skin the cat/hanging tucks/floor roll ups
Min 2: strict HSPU/pike HSPU/ z-press
Min 3: 5-10 wide grip pull ups
Min 4: Chinese plank (across 2 benches/boxes