BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

15-12-9 of:

Bar Muscle-Ups
Hang Snatch (full squat) 115/75#

Joopa joo

(front rack poor man’s yoke)

5 Rounds:

1 min AMRAP:
*5 KB/DB Thruster
*20 DUs
1min REST between rounds

6 min EMOM
even 3 Strict HSPU
odd 6 Strict pull ups

MetCon # 1 (1 round for time, time cap 20min)

100 DU´s
75 KB-Swing @ 32/24kg
50 Wall Balls
25 Push Ups

5 Burpee penalty for breaking a set!

5 min REST

MetCon # 2 ( 21-15-9)

Deadlift @ 100/70kg
Pull Ups

Hips and Knees

For quality and minimum
rest:
100 meter walking lunge
800 meter run
100 squats

4 rounds
Run 200m
10 C2B
10 pushpresses 50kg/35kg
10 wall balls 9kg/6kg

50 kb thrusters 16/8 kg
20 t2b
50 box over jump 60/50kg
20 t2b
50 kb swings 16/8 kg
20 t2b
50 kb snatch 16/8 kg
20 t2b