AMRAP 3
20 Jumping jacks
10 Jumping lunges

rest 1min

AMRAP 3
20 Single unders
10 Walking lunges

rest 1min

AMRAP 3
20 Double unders
10 Walking lunges with DB's

5 sets
3 Power Snatch + 3 behind the neck snatch grip Push Press + 3 Overhead Squat

5 sets
1 tempo halting snatch grip Deadlift + 1 Snatch

3 Rounds For time :

15 Wallball Shots 20/14p
10 Burpees
50 Single Unders

E4MOM20

200m run
Alt. DB snatch 22,5/15kg
Burpees over DB

12-14-16-18-20

For Time:
Accumulate 100 Alt. V-Ups, holding 2,5kg plates in each hand
- Each time you break complete 10 Superman Rocks

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg / 1:00 BikeErg @ moderate hard
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
Scapular pull-up to horizontal pulls (hold at the top for 2-sec)
+
1-2 rounds of:
6-10 Small scapular rolls for control
6-10 Small scapular roll to butterfly pull-up drill
+
Build up to workout weight on the sandbag
* prep the other movements between sets
+
Once through @ workout pace
10 (cal) SkiErg
3 SB cleans @ workout weight
10m Burpee broad jumps
5 SB squats @ workout weight

– Rest 0:30 –
500m BikeErg
10 Wall balls
5 Chest-to-bar pull-ups
3 SB cleans

7-7-5-5-3-3

10min easy pace bike (NOSE BREATHING)
+
3-6rounds:
3min bike
3min row
3min run
+
10min easy pace bike (NOSE BREATHING)

TARGET PK 1-2 / NOT TOO FAST!!