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

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