100 air squat
80 Walking lunge
60 jump squat
40 jump lunge
20 pistol

Back squat:
5x2
Rest 3min...

100 abmat sit ups

• 2 rds:
  60s. Row/Bike/Run
  10 Ari squat
  10 DB Hang clean + press

• 2 rds:
  30s. Row/Bike/Run
  5 Deadlift
  5 Hang Power clean
  5 Front squat
  5 Push press

• Mobility...

• Work on: Front squat

• 2min.: Row/Bike/Run

• 1 rnd:
  60s. + 60s. Lunge complex
  45s. Up/Down dog
  45s. Shoulder Mobility w/ band

• 1 rnd:
  10 Muscle clean (below knees) + Press
  10 Front squat
  10 Muscle snatch
  10 OHS

• 2x 3-position squat clean

• 2x 5 Split jerk

• 2x 3 Clean & jerk

• Mobility btw sets.

Concept2 SkiErg2 3km

AMRAP 12min

500m row
16 GHD
1 Power Clean @ 100kg /70kg

Directly into cash out for time.
One round of

50 DU's
3 Bar muscle-ups

Time cap 3min

Emom for 20min

Snatch Technique (A)
On The 2:00 x 5 Sets:
2 Pausing Snatch Balances
2 Pausing Overhead Squats

Pause 2s in the bottom of each squat.

Snatch Technique (B)
On The 2:00 x 5 Sets:
3-Postion Squat Snatch

1 power snatch
1 hang squat snatch
1 tall squat snatch

-Touch&go
Wu: Every 90secx10 (build up)
R1-4/powersnatchx3
R5-8/powersnatchx2
R9-10/powersnatchx1+1
-Rest 2-3min before 8rm set

Bänkpress. 10x70kg 6x80kg, 3x100kg 3x110kg 1x120kg