30 Min AMRAP;

20 Snatches 40/30KG
20 Pull Ups
20 KB American Swings 24/18KG
20 Burpees Over Bar

Thrusters

2-2-2-2-2 Building 2RM

Go Every 2:00

5 x (3 x clean + 1 x jerk)

For time

31 Push Press 35/25kg
31 Pull-Ups
31 Snatches 35/25kg
31 Sit-Ups
31 Toes to Bar
31 Push-Ups
31 Box Jumps 24/20"
31 Back Squats 35/25kg
31 Unbroken Double Unders
31 Thrusters 35/25kg
31 Lunges
31 Burpees

Then Row 365m

Time Cap 31

150 Push-ups

• As few sets as possible

Mark the number of sets

EMOM x 30

1) monostructural
2) 15-20 wallball
3) 1-3 rope climb

Shoulder Press 3x9 @70% of previous

Week 4 Deload:
Shoulder Press use 90% of max and then;
40% x 5, 50% x 5, 60% x 5

Snatch 4x2
Touch and go

4 Rounds for time;
20 burpee box jump overs
20 DB snatch 22.5/15kg
20 step ups with DB
8 Bar MU (scale 8 pull up + 8 push up)

TC. 25 Minutes