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

Clean 4x5 60kg
Deadlift 4x5 120kg
Frontlift 3x5 80kg 2x1 100kg
Pullups 5x10

2-3 min light cardio
1-2 min cobra to downdog pose (10s at each position)
10 cat cow exercise strech
1+1 min calf streching
1+1 min achilles strech

For time

12 burpees
8 power clean
4 pullups

Timecap 15 min

1 clean
1 hang (squat) clean
1 jerk

3 rounds @70% 35 kg
2 rounds @80% 40 kg
2 rounds @90% 45 kg

A,
2 Banded Back Squats, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM and mini bands for tension.

B,
For quality:
50 Deadlifts,
50 Back Squats
50 Push Press
50 Barbell Rows
50 Good Mornings
50 Alternating Lunges
50 L/50 R Kneeling Single Arm Landmine Press
50 L/50 R Single Arm Landmine Rows

Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 60/50cm

Use an empty barbell for all movements and focus on quality over speed.