3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Emom 15

5-10 hspu
10-15 push ups
15-20 kb Russian twist

AMRAP 15

20 Weighted Lunges 22,5/15kg
15 Sit-Ups
20 Weighted Box Step-Ups 22,5/15kg
15/11 Calories Bike

LIFTING

1) WU 3-4 ROUNDS (EMPTY OR LIGHT BB)

• 3 Clean Pull + 3 Hang PC + 3 Jerk (1 press, 1 push jerk, 1 Split jerk)

• 3-5 DB Squat Jump

2) Build to days heavy in 15min:

• 1 Power Clean + 1 Jerk

3) 3-4 Rounds 40s on/1:20 off:

AMRAP: Power Clean + Jerk

1st round: 35kg
2nd: 40kg
3rd: 45kg
4th: 50kg

SQUATS

Back Squat:

1x10 @60kg
1x8 @70kg
1x8 @75kg
1x8 @80kg

Front Squat:

3x5 @60kg

A: Triple jump 8x3
B: Power clean 3-3-2-2-1-1
C: Leg press 3set
D: Bench press 3set
E: Close grip lat pull down 2set
F: Cable shoulder fly 1xMax/arm
G: Biceps curls 2set

Work up to heavy 5
Or use same weight
2xKB

E3MOM:

20 cal row
12 deadlifts
6 hang power cleans

X2GT

3 rounds

Max rep box HSPU/pike pushup
Max rep banded chin up
Max rep feet elevated box dip
Max rep inverted row

3x3min ON: 2 min OFF

Buy in: 2 rounds of
50 DU/75 SU
15 GHD sit-ups/15 sit-ups

Max rep rope climb/kipping pull-ups

push press (front rack & BTN) + thruster practice

5 rnds for time
5-4-3-2-1 bear complex @40/30kg
"20"" plank/hollow body hold"
10 (5/5) box step

T.C.: 12'