8 sets of:
Pause Snatch Pull + Snatch High Pull + Power Snatch
Sets 1-2: @60% 1RM Power Snatch
Sets 3-4: @65%
Sets 5-8: @70%
- Rest 2min btw sets
- Pause on top of knee

A) 4 sets of
3 deadlifts
3 cleans
3 push presses
3 front squats
- perform each set unbroken
- perform the set with each arm (L arm + R arm = 1 set)

B) 3 rounds for total reps
1 min USA swing
1 min burpee
1 min goblet squat
1 min sit up
1 min sumo deadlift high pull
1 min rest

A,
Hang Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Christine and Helen"
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 60/50cm
Run, 400 m
21 Kettlebell USA Swings@24/16kg
12 Pull-ups
Goal: Sub 22 min

C,
4 rounds for quality of:
Banded Plank Hold, 45 secs
15 Banded AbMat Sit-ups
10 L/10 R Crossbody Deadlifts, pick load

B1) 3 rounds for quality
5 HS-turns, learn how to turn half circle in handstand
4 skin the cats
4 passthroughs to L-sit, hold l-sit for 3s
3+3 weighted sidesquats with racked kettlebells

Scaled
3 rounds for quality
Feet on box, walk around the box with your hands. Half turn clockwise and then back
4 strict C2B / pull ups 4 strict T2B/ leg raises
4 scaled passthroughs
12 alternating side squats

AMRAP 13

Run 200m
15 Wallball
Run 200m
15 Box Step-ups
Run 200m
15 Push-ups

Warm up
2 rounds
1,5 min cardio
10+10 banded monster walk
10-15 banded hip bridges
10-15 banded air squats
:40 plank hold
:20-30 bar hanging
then some squat mobility and warm up sets

Strenght
Back squat 5x5
Rest 2-3 min bwn sets

Metcon
Every min for 15 minutes
min 1 - Cardio machine x 20-25 sec sprint to fast pace (row or air bike )
min 2 - American kb swings x 12-15 reps
min 3 - small kip knee raises x12-15 reps

Front Squat

5-5-5-3-3-3

Go Every 2:30

Rx´d

For time:
400m run
21 ttb
15 power snatch @60/40kg
9 OHS
15 power snatch
21 ttb
400m run

Scaled

For time:
400m run
15 ttb
12 power snatch @40/30kg
9 OHS
12 power snatch
15 ttb
400m run

Target under 12min, Time cap 14min

Back squat

4x4 (1-3reps in tank)