Heavy power clean double in 15min
Tng or Dng

Build heavy 3 in 15-20 minutes.

EMOM x8

5-10 push up

4 Rounds, 30 s rest between rounds
30 s Shuttle run
30 s Hollow Hold
30 s Single KB FR Hold
30 s Single KB Farmers Hold

5 Rounds for time
10 Front squats 60/40kg
10 Toes to bar

TC: 9 minutes.

For time :

10 Power Snatch 42,5/30kg
12 Chest To Bar Pull-Ups
10 Power Snatch 42,5kg
12 Pull-Ups
10 Power Snatch 42,5/30kg
12 Toes To Bar

TC 10

5x5 Snatch Grip Romanian Deadlift

Build up to a heavy and perfect set of 5.
E2MOM 10 minutes.

4x 5min amrap

1) row 10/7cal + 10 sit up

2) 8 Db snatch + 8 DB box step over

rest 2min between amraps

3-4rounds

10+10 bulgarian split squat (DB/KB)
20 hollow rock

For time:

15-12-9
s.a devils press @22,5/15kg
box over jump