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

4 Rounds For Time
15 Sandbag Cleans @150lbs
15 Burpee Box Jump Overs

AMRAP 16' OF:
9 STRICT PULL UP
15 DOUBLE DB PUSH PRESS 2×22,5/15 15/10
21 AIR SQUAT
27 DU OR 60 SU

3 sets
HANDSTAND HOLD: 3 x 20s. Rest 40s.
L-SIT HOLD 3 x 20s. Rest 40s.

HS options: Freestanding, wall supported, Wall climb 3 x 1-2 reps
L-Sit: Rings, between boxes, either variation with bent knees

A: No contact snatch + no feet snatch up to heavy 4x2
B: Halt clean pull + halt power clean @85% of power clean 4x2
C: a Death by Complex (increase weight every minutes) Power clean + doubles Clean + Power Jerk

1RM of high hang snatch

A,
3 position squat clean & jerk
1-1-1-1-1
- jerk only After the last clean
- hang- mid -floor
- 5 sets , each set must be be AHAP

B,
Olympic Squat 1x15, using heaviest weight for the set
Reverse Hyper 10-10-10, using heaviest weight per set

C,
5 rounds for time of:
25 Double Unders
12 Deadlifts@70/47kg
5 Toes-to-bars
25 Double Unders
9 Hang Power Cleans
5 Toes-to-bars
25 Double Unders
6 Push Jerks
5 Toes-to-bars

Goal: sub 18 mins

For time
5-10-15-20-25-20-15-10-5
Unbroken rkb swings