Power Snatch
Set 1: 2 @75%
Set 2: 3 @85%
Set 3-4: 1 @90%
Set 5-6: 1 @95%
Set 7: 2 @80%

• Rest no more than 3 min btw sets.

Push press

Every 3:00 x 3
3 @80-85%

Rest 5 min

Every 3:30 x 3
2 @85-90%

Rest 5 min

Every 4:00 x 3
1 @90-95%

Rowing For Quality:
5 RDS
:30 Slow
:15 Fast
:15 Moderate

Tabata x 3
1) hollow hold
2) wall sit
3) side plank
(1-2min rest between tabatas, if needed)

Amrap 12min
Run 150m
20 DB/KB G2OH
20 OH Lunge steps with DB/KB

Skaalattu
Amrap 12min
Jog 150m
10 DB/KB G2OH
10 Lunge steps

2-3 Rounds:
1min Ski
10 Lat pull down (2s hold)
10 Scap push up
20sec HS hold with wall
5 Bulgarian ring row

10 RFT:
30 DU
15 KBS 24/16kg (US)
1 BMU

5 sets of Front Squat
Set 1: 3 @ 65%
Set 2: 3 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 85%

• Rest 90sec btw sets

• 2min.: Row/Bike/Run

• 1 rnd:
  5+5 Up/down dog
  5+5 Spider lunge w/ twist
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 3 rds:
  3 Deadlift
  3 Hang Muscle clean
  3 Front squat
  3 Shoulder press

• Mobility...

• Work on: Hang Squat cleans

20sec ON / 10sec OFF x 8
- Ab Crunch
- Flutter Kicks