3 x Wall walks
8 x OHS
10,20,30,40,50,60 x Double Unders
6 Rounds
Proper technique and minimum rest

Alternate;
1. 10 power snatch 40/30kg
2. 15 wall balls

14 Min AMRAP;
50 double unders
25 wall balls
10 burpee

EMOM8
1. Pistol squats
2. Hspu

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. This is pure skill practice - no need to go hard!

3 rounds for time:

• 10 overhead squats (2/3 of 1 RM snatch)
• 50 DUs

Metcon (time and load)

In 12:00 minutes:
30 squat cleans for time.

In the remaining time build up to a heavy squat clean.

Accessory:

Spend 20-30 minutes stretching

Strength (load)
Front squat 4 x 8, AHAP.

Metcon (quality)

EMOM for 30 minutes:

1. 15/12 calories row
2. 10-15 HR push-ups
3. 30-45s plank hold
4. 15/12 calories row
5. 10-15 Ring-rows
6. 30-45s. Hang from pull-up bar

AMRAP 6

12 American Swings 24/16kg
2-4-6-8.... Burpee Box Jumps 30"/24"

5 Super Sets Of :

4 Shoulder Press ( AHAP )
6 Bench Press

Go Every 4:00

Score : Shoulder Press