Part A).
Skill Primer
Dip Muscle Snatch & Pause OHS
(5-8 sets x 3+2 / 0:03 pause in the bottom)

Part B).
Tempo Snatch High Pull & Power Position Snatch
(8 sets x 1+2 / 55%-70%)

4x2, 1x1

In teams of 2

For time of
Buy in
40 Burpee Box Jump @60/50cm ( YGIG)

Then
4 rounds of:
15 Syncro USA Kb swing @24/16kg
30 double under each (relay)
60m Single Arn Overhead Carry (30m/arm)
(Relay)
15 Syncro Goblet Squat
30 DU each
60m Single Arm Front Rack Carry(30m/arm)
(Relay)

Buy out
40 Burpee Box Jump

Timecap : 32mins

Deadlift

3 x 5 @ 78-82%, Rest 3:00 between sets

3 Rounds

@ 3/2/1 RIR
10-15 Standing barbell curl*
10-15 DB Pull overs
8-12 Lu raise

• Use an EZ curl bar if available

4 rounds for time:
• 15 Cal SkiErg
• 15 Deadlifts 155/105#
• 15 AbMat Sit-ups w/ Plate 25/15#
Goal: 10 min.

8 sets (4-4)
Alternating A&B

AMRAP 3:00 ON / 1 min OFF
-20/15 cal Row/Bike/Ski
-12 Devil Press @2x22,5 /15
-Max rep WB @9/6

AMRAP 3:00 ON / 1 min OFF
-20/15 cal Row/Bike/Ski
-12 Renegade Row +Push Up @@2x22,5 /15
-Max Medball Burpee Cluster @9/6

For time

30 rounds of:
5 Wallballs
3 Handstand pushups
1 Power clean

Aim for 30-45 minutes

1)Skill

For 15min Practice HSW
esim:
- 7.5m + 7.5m Fast
- 15m Walk with 2x pirouette
- HSW Ramp
- Backwards HSW

EMOM 12

1) 20 Double crossover / 30 Single cross
2) 3 Wall Walk + 3 w.f.Hspu / 1 Set of s. Hspu
3) 5-10 bMU

METCON
9 Rounds:

• 6 C2B
• 6 Barbell Reps* @30kg
• 4 Burpee To Target Rest 30sec between rounds

Rounds 1-3: Power Snatch
4-6: Thruster
7-9: Power C&J

ACCESSORIES

3-4 Rounds For Quality:

• 1 Set of Barbell Z-Press (2 RIR)
• 10-15 Lu Raise (2xPlate)
• 15-20 Banded Face Pull *Rest as needed