A,
Hang Power Snatch + 2 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+2)

B,
4 rounds for time of:
400 m run
10 L/10 R Kettlebell Snatches @24/16kg

Goal: sub 15 mins

C,
For quality:
Hanging L-Sit, 2 mins

Every time you break complete:
Handstand Hold, 20 secs

A.
For time:
1km row
75 wall ball
50 burpee over parallette
25 burpee pull-up (bar mu/ring mu)

B.
For time:
50 ab-mat sit up (ghd)
25 hspu
50 t2b
25 hspu

A: Power clean + hip Clean up to heavy
B: Squat snatch doubles techniqe
C: Emom Snatch leader (increase weight every minutes)

• 45s.: Row/Bike - Spider lunge + twists
• 45s.: Row/Bike - Up&down dog

• 45s.: Row/Bike - Active shoulders (Handstand)

• 2 rds:
  8-10 Wallball
  6-8 Deadlift
  4-6 HSPU

• Mobility...

Build up to a heavy 10 rep max of the day
Then do 4x10 @80-90% of the days max
every 5 min or less

Finisher
3x15-20 cyclist squat @20-30% of front squat max

Power clean, hang clean, jerk

AMRAP 25 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 KB Thrusters@ 2x20/12kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Extra credit
5 mins wall sit
for both persons toghether

AMRAP 9
7 Hang Power Snatch + Overhead Squat 45/30kg
15 American Swing 24/16kg
8 One Leg TTB, alternating

Every 3 min (3-5x) or 5 rounds for time:

6 clean&jerk
6 t2b
6 kb swing

Snatch technique

3-5 rounds, 2 min rest between rounds

6 box jump over
6 burpee bar over
6 pullup

30on/30off
3x30 sec ski
3x30 sec row
3x30 sec bike

• 3x 6 shuttlerun