3 - 3 - 3 - 3

Find your TECHNICAL max for EACH set!

3min REST

Hang squat snatch 5x3

On a 20-minute clock:

"23.2 A"
AMRAP in 15 minutes
5 Burpee Pull-Ups*
10 Shuttle Runs (7,6m + 7,6m = 1 rep)

*Add 5 Burpee Pull-Ups after each round

Directly into:

"23.2 B"
5 minutes to Establish:
1 rep max Thruster

————————————————————————

Scaled
Burpee Pull-Ups => Burbee to target
Shuttle Run => Walk
(assault bike 9/6 cal)
(row 200/150m)

Find your 2 rm snatch with perfect technique in 15min.

Re grip is ok.

Post only the last 4 sets.

For Time:

Rx
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run
*Wearing weighted vest 9/6kg

SCALED 1.
1 mile Run (1,6km)
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run (1,6km)

SCALED 2.
1 mile Run (1,6km)
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run (1,6km)

SCALED 3.
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

RPE 4.5 TC 50min

-In this version the bodyweight movements can be partitioned and split however the athletes like.

3 rounds for time:
* 15 pull-ups
* 10 hang power cleans (70/50kg)
* 5 thrusters (70/50kg)

4 x Every 3 minutes
8-10 tng deadlift
40m kb front rack carry/ d-ball carry

Find your 5 RM in 15 min

Every 2:30

Goal is to add weight every week or start @ ~xx% of 1RM Back Squat

3 x

1) 8 x Back Squat ~60%
2) 10 x Front Squat ~50%
3) 12 x Lunge (Back rack) ~40%

5 x 1 power cleans + 1 split jerk

*all the sets with 85-90% from 1rm