Heavy front squat 5-5-4-4-3-3

31X1; 5-6/leg; rest 60sec x 3 sets

(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

10min Continuous Grind

Reverse Sled Drag 30m Tough
8 Ring Rows (hold 1sec at the top of each rep)
4 Strict Toes to Rings
6 Kipping Toes to Rings
2 Hollow Body Wall Walks

8min AMRAP
5 deadlifts 140kg/90kg
10 push ups
40 DUs

5 Rounds Of:

1K Row
10 Pull Ups
10 Burpees
30 Squats
20 Sit Ups

1. Power Clean
2. Front Squat
3. Squat Clean
4. Power Jerk

Strict pull-up
2-3 sets of max number of reps, at least 10

Ab wheel rollout
2-3 sets of max number of reps, at least 10-12

Practice Snatch 10min
+
4min amrap:
21 power snatch 35/25kg
21 pull ups
Amrap row for cal
4min rest
4min amrap:
15 power snatch 40/30kg
15 TTB
Amrap row for cal
4min rest
4min amrap:
9 Power snatch 50/35kg
9 CTB
Amrap Row for cal