A: Power clean+ split jerk + double front squat up to heavy x3
B: Power snatch+ snatch balance+ squat snatch up to heavy x3
C: Emom 5’:Triple back squat @75%of back squat

AMRAP 2-2-2-3:
350/300 m Ski Erg
Max Ring Muscle-ups [until 30reps]

Rest 1min Between Sets

A) Strict HSPU: 1,2,3,...
B) DU: 5,10,15...

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

---

push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

Weighted pull ups/Strict pull ups 5x4x50% 1RM

A,
Hang Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set

B,
For time:
15-12-9 reps of:
Power Snatch@52/34kg
Bike Erg Calorie
-- Rest 3 mins --
9-12-15 reps of:
Power Snatch@52/34kg
Bike Erg Calorie

Goal- Sub 6-minutes for each interval

C,
30-40-50-60-70-60-50-40-30 reps, for time of:
Unbroken Double Unders

Each set must be performed unbroken before you can move on to the next.

Goal: Unbroken

Romanian deadlift 16-13-10 reps

3 Rounds for time:

10 Strict Ring Dips
300m Ski
20m Double DB OH Lunge 22,5/15kg

Cap 15

5 Rounds For Time:
400m Run
15 Overhead Squats 43/29
5-4-3-2-1 Robe Climbs