1/4 front squat 5 x 5 (75 - 85 % 1 RM)

Try to focus the push phase. Rest 2 minute between rounds.

Shoulder press 3 x 3

Snatch 1 RM

Find your snatch 1 RM, time cap 20 minute.

12 min AMRAP
2 pistol squat
4 deadlift (70 / 45 kg)
6 pistol squat
8 deadlift (70/ 45 kg)
10 pistol squat
12 deadlift (70/ 45 kg)

and so on...ad two reps every round both movement.

For time:
50 strict press (50 %/ 30 % BW)
50 ring dips/ dips
50 bicep curl (22,5 kg/ 15 kg dumbbell)

Time cap 20 minute

EMOM - 10 Minutes
10 Power Cleans (rx 45/30kg))
10 Meter Shuttle Sprints
Athlete will complete 10 Power Cleans at the beginning of each minute and use any remaining time to complete as many sprints as possible. Score is total sprints.

First minute 1 burpee, second minute 2 burpees etc.

Chipper - in order as fast as possible:
60 Box Jump
60 Ball Slams
60 Dips
100 Walking Lunges
40 Pushups

Only one partner can work at a time.
Partners can break up reps between them as desired.

3 sets: 5min ON / 2min OFF
- Choose machine (Row, Ski, AB)
- Easy / Moderate

Weighted chin up 3-2-1-3-2-1