5 Rounds For Time:
10 Dumbbell Box Step-ups
30 Double Unders
10 Dumbbell Push Jerks
30 Double Unders

Dumbbells: 22,5/15kg

Time Cap: 20 Minutes

EMOM12
a) kb windmill, right
b) kb windmill, left
c) kb pass-through

Target: Work 30-45s per minute

AMRAP12
5 HSPU / box HSPU
10 air squat
15 deadlift (70 / 50)

5 sets of:
5-10 Strict C2B
- Rest 2min btw sets

hang Power Clean
3r3s
@70%
- tng
- focus on arms like ropes and legs like rockets

3 rounds
1 min your choice of machine
5 DB sots press
7 snatch grip RDL 20/15
3 high box jumps

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hang muscle Snatch

5 sets of 3
@55% of 1 RM snatch
- rest as needed
- focus on leg drive

A,
Snatch 1x1

Use the heaviest weight you can for the set.
Find a heavy single for the day.

B,
Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy set of 3.

Try to improve from last week.

C,
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 102/70kg
Bar Facing Burpee

Time cap: 10 mins

D,
3 rounds for quality of:
10 Scap Pull-ups
8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load
5 WY Negatives

Every 3.5min x5

1 round of “DT” @55/35kg
17/13 cal bike

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1 round od “DT”
12 deadlift
9 hang power clean
6 jerk

EMOMX5
1 Snatch @70% with 2s pause below the knee

-rest 90s

EMOMX5
1 Snatch @75% with 2s pause in the catch

Accessory:
ABS
21-15-9 reps of:
Pike ups
v-ups
hollow rock
After every set: 30s flutter kicks