1 Squat snatch EMOM 10

-start around 75-80% and build up, if you feel good you can go as high as possible.

3 rds

15 DL

12 hang power cleans

9 Thrusters

TC: 10 min

L1: 42,5 /30kg

L2: 52,5 / 35kg

In teams of 5 complete the following;
120 CAL Row
200 CAL Bike
Row and bike can be done at the same time, switch and rotate as you wish! Once all Cals are complete on both machines.
200 dB snatches ( 2 working synchro) 3 holding dB overhead whilst others holding! Then change
So 2 holding 3 working.

50 burpees over the dB synchronized

Time Cap 38 Mins

3 sets
Front rack DB/KB box step ups alternating 14 reps
rest 30 sec
Strict pull-up 7/6 reps
rest 30 sec
L1: Barbell strict press 7 reps // L2: Strict HSPU 7/6 reps
Rest 1 min

3 rounds
4-6 reverse snow angels (you can use 1,25 kg - 2,5 kg plates on this)
8-12 ring row (control tempo ,so last reps should feel pretty hard)
rest 2 min

12 min AMRAP

200 m run
12 DB snatch (40/55) alternate hand
8 pull ups

1) Monostructural
2) 5 Snatch
3) Rest

Back squat 4x8

Roughly 70% focus in quality and speed.

Deadlift 3x1 reps (1rep max)
If you did 3x3 reps on past 2-3 weeks, lets say your weights were 100+105+110kg. Today the goal is to do deadlifts on between 105-120kg.
rest 2-3 min bwn main sets.

10 x Push Press
50 x Double Under
10 x Push Press
50 x Double Unders
10 x Push Press
50 x Double Under
Add more weight on every set. Every set must be HARD!
Post your weights to comments.