5 x 10m

Clean x 2 +push jerk (50 % -->) 8 x 2

DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

A: Doubles pause squat snatch @modarate weight
B: Squat clean + 3 front squat + split jerk
C: Clean pull @110% of max squat clean

A: Power snatch 3-3-3-2-2-2-1
B: Strict chin ups 3set
C: OH Cable triceps extensions 1xdrop set

Alternate between A&B

Amrap 4 Mins x 6 sets

A:
8 USA swing @24/16kg
8 Goblet squat
8 HR Push Up
8 box jump

2 mins REST

B:
16 air squat
16 shoulder taps in pike on box
16 m Front rack carry LEFT@24/16kg
16 m Front Rack carry RIGHT

10 Rounds for time:
10 Unbroken Pull-ups
20 Unbroken Push-ups
30cal Assault Bike

5 x 15min ON / 5min OFF:
- Row For Distance

Min 1: 8 Barbell Bent Over Row (challenging)
Min 2: 8 High Box Jump Over 80/60cm
Min 3: 15-20sec Battle Rope (all out)

1.) Muscle snatch + ohs 4×2+2
2.) Snatch 5×2
3.) Clean 5×2
4.) Jerk off rack 5×2
5.) Romanian deadlift 4×3
6.) Back squat w/1rep 3.sec pause
7.) Press 4x3