10 min AMRAP

5 ring MU row
10 deficit push ups
20 alt. pistols

4 rounds
rest 1 min b/w movements

7 low bar roll lat pull downs
5 floor kips
3 jump to support

500m row
3x
7 scap push ups
10 hollow rocks
4 push ups

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accumulate
60 shoulder taps

everytime you come down
12 hollow rocks
Timecap 9 min

Power Clean
3r3s
@70-77%
- tng
- make catch lower than normally just above parallel, but so it is still power

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Power Snatch

5 sets of 3
@65%
- rest as needed
-tng

Deadlift on a plate 15-12-9-6 reps. Add weight for each set.

Every 4min x6
21 wall ball
15/12cal bike
9 chest to bar

Snatch Balance

Every 90sx5
2 snatch balance + 1 overhead squat
--> Build up

Teams of 2
100 front squats 50/35
75 push press 40/25
Then
21-15-9
Kbs 32/24
Wall balls 9/6
21-15-9
Hr push ups
Power cleans 40/25
Then
21-15-9
Brp box jumps overs
Bar facing burpee
alternating.

C2B/Pull up & HSPU