5 rounds for time:
5 Power snatches 50/35kg
4 Burpee push-up over bar
5 OHS 50/35kg
4 Burpee push-up over bar

TC 15min

5 Rounds for Time
50 Box Step-Ups (45/35 lb barbell, 20" box)
15 Cleans (135/95 lbs)
50 Box Step-Ups (45/35 lb barbell, 20" box)
10 Snatches (135/95 lbs)

On the 1:30 x 7:
1 Snatch Pull
1 Low Hang Power Snatch

• Building weight
• Pause 2 sec at knee level
• Rest 60-90sec

5 rounds for time, but quality
3 mu
6 hspu

5 rounds

3 min AMRAP
10 plate GTO 45/25
8 box jumps
6 burpees to plate

Rest 1 min between rounds

Banded Y-T-A-T: 3 x 10. Rest 60s.
- Y-T-A-T = 1 Rep
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

For Time

50 Air Squats

30 Kettlebell Swings @24/16kg

15 Pull-Ups

40 Air Squats

25 Kettlebell Swings

12 Pull-Ups

30 Air Squats

20 Kettlebell Swings

9 Pull-Ups

20 Air Squats

15 Kettlebell Swings

6 Pull-Ups

10 Air Squats

10 Kettlebell Swings

3 Pull-Ups

Push press 4x4

• 45s. Row/Bike - Walk out + Push ups
• 45s. Row/Bike - Squat + twist
• 45s. Row/Bike - Ring row w/ Active shoulders

• 45s. Row/Bike - Hollow + Arch

• Mobility...