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)

Find heavy snatch in 15min

2-3rounds:

10 Db bench press
10+10 Db row
20 banded pull apart

Rx´d

EMOM x10
1) row 15/12cal
2) 3-6 bmu

rest 3min

EMOM x10
1) echo 15/12cal
2) 8-16 hspu

Scaled

EMOM x10
1) row 15/12cal
2) 5-10 pull up

rest 3min
EMOM x10
1) echo 15/12cal
2) 5-10 push up

5x 2 hang snatch + 1 snatch balance + 1 OHS ( 5s pause )
( fast, not too heavy)

3-4 rounds:
10 KB Bottom Up Presses L+R
10 Lu Raises
10 Banded Front Raise Pull Aparts
5 Prone Swimmers
5 KB Windmills L+R (Light weight, focus on control)
- Rest as needed.

EMOM 10:
- 20 DU + 10 Push-ups

4 sets of 5 Thrusters
- Rest 2min btw sets
- Go by feel