STRAIGHT LEG DEADLIFT 3X8 / 2 min

For Cals
45 Barbell Rows @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint
Rest 2:00
35 Push Press @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint
Rest 2:00
25 Hang Power Snatch @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint

– Goal: Very Hard effort – BB work should be completed AFAP.
- Score = total calories achieved
- Rx+: 52.5/35kg

Split Jerk: 10 Minutes on technique and
adding weight each set if form permits.
Perform sets of 2-3 reps per set.

20:00 ladder
1 burpee
1 front squat 135/95
1 push up
1 lap around the gym
2 burpees
2 front squats
2 push ups
2 laps around the gym
.....etc adding 1 rep each time until 20:00 clock is up.

Snatch

1x9
1x6
1x3

• Tabata box jump, 16/20-in. box
• Tabata L-sit
• Tabata handstand hold
• Tabata sit-up
• Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.

Push jerk 10x1

10 min emom @80-85%

5 Sets Of Overhead Squat
Set 1: 3 @70%
Set 2: 3 @70%
Set 3: 3 @70%
Set 4: 3 @75%
Set 5: 3 @75%
- Rest 2-3min btw sets

6 Sets Of 3 Position Snatch (above knee, below knee, floor)
Set 1: @65%
Set 2: @65%
Set 3: @70%
Set 4: @70%
Set 5: @75%
Set 6: @80%
- Rest 2-3min btw sets
- Reset after hang snatches, no tng.

2-3 Rounds For Quality:
1:00 Row
3 Inchworms
10 KBS (US)
10 Snatch Grip Press (BTN)
10 Snatch Grip Push Press
10 High Pulls
10 OHS