Snatch

4 x 2 @ 75%, go every 1:30

5 sets (1 set every 5:00)
25/20cal AB
25/20cal Ski (OR Row)
- Time Cap each set: 4min
- CHALLENGING & GASSY, around 80%

Scaled:
5 sets (1 set every 5:00)
20/16cal AB
20/16cal Ski (OR Row)

AMRAP 8:
150m Run
7 Strict Pull-Ups
- Rest 3:00
AMRAP 8:
150m Run
14 Push-Ups
- Rest 3:00
AMRAP 8:
150m Run
21 Air Squats
- Every 10m run is a rep

12-6-6-6

12 minutes ski

Result is meteres skiied

Wu×2

Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Crab push up×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10
Drop snatch ×5

A.1) Power snatch
60%×2 65%×2 70%×2(×2) 75%×2(×2) 80%×2(×2)

B.1) Power clean & Jerk
1+1
60%×1, 65%×1 70%×2 75%×2 80%×2

C.1) Front squat
60%×2 70%×2 80%×2 85%×2 90%×2(×2)

D.1) Push press
60%×3 65%×3 70%×3(×3)

Recovery Amrap 15

15-20cal easy bike
3+3 turkish get up
20-30m KB/DB OH carry
20-30m D-ball carry

On a 60 Minute Clock @ Zone 2 Pace or Nasal Breathing, alt btw A & B:
A)
80/64cal Row
20/20m Front Rack + OH KB Walk 20-24/12-16kg (per arm)
- Rest 3:00
B)
60/48cal AB
45-60sec Dead Hang
- Rest 3:00

OPTIONAL GYMNASTICS

4-5rounds: 2-5 RMU
Rmu practice 4-5 rounds for quality/technique

Scaled

2-3sets:
3-5 reps strict pull up on rings
10-20s ring support
10-20s bottom ring dip