17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

*20 min time cap

A,
3 Squat Cleans@102/70kg

Every 1 min for 5 mins.

Touch and go reps.

B,
Split Jerk 1-1-1-1-1

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

Find a heavy single within 5 sets.

C,
10 rounds for time of:
3 Ring Muscle-ups
5 Toes-to-rings
30 Double Unders

Goal: sub 15 mins

D,
Each for distance:
Assault Bike: 3x 5 mins

Rest 3 mins between efforts.

E,
For quality:
Dead Hang, 3 mins

Every time you break complete:
2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)

Find 1rm training max in
Snatch
Clean & Jerk
Back squat

5-7 sets of 5 rep AHAFA

Double Tabata. (AMRAP)
Power Clean 40/25kg
Push Press 40/25kg
Alternating btw. movements.

Push Press
3x10, use heaviest weight of Shoulder press
Send off 2:00

Shoulder Press
Five Sets heavy Triples
Between sets 1-3 klapping push ups
Send Off 2:30

15 Bar over burpee
15 Power clean 60/45
15 Pull up
12 Bar over burpee
12 Front squat
12 Pull up
9 Bar over burpee
9 Stoh
9 Pull up
tc. 8min

mobility

Fatbiking ! Reps = km
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