AMRAP 9
2-4-6-8-10-12...
hang power snatch @40/30kg
burbee box jump over

1 clean high pull + 1 clean + 1 Jerk

build up to a max with good quality

EMOM 8

Even : 7 Deadlift @ 60%, heaviest weight otd.
Odd : 30 Double Unders

2 x 3 Deadlift

• leave two reps in the tank
• rest 3 minutes between sets

2 x 2 Deadlift

• leave one rep in the tank
• rest 3 minutes between sets

Within 15MIN:
4 Close Grip Floor Press

Build from empty bar to a heavy and good set of 4 reps.
Rest 2 minutes between sets. Lift in pairs

EMOM14-18
Odd: 10-12 double KB/DB deadlift
Even: 15-18 wall ball

Work up to a 5RM Jerk

Then max UB reps @85% of heaviest 5RM

For 40-45 minutes @60-70% pace
2-3 min : Rowing/biking/sledge push/ski erg/rope
20m lunge walk (KB goblet hold)
20+20m 1 arm KB OH walking
10 kipping
10 ttb or kipping leg raises
10 (HR) push ups
10 hang power snatches with barbell
10 OHS with barbell
Always when you finish movement you must rest 20-40seconds before starting new one.

Practice:

HSPU - Handstand push up

Pistols - One legged squat

Weighted Pull Ups

2-2-2-1-1-1

Not max. weight.

Sendoff 2:30