Snatch push press + ohs 5+1 x3

Front squat

Warm up
6*70%
6*75%

Basic weight
6*80% x3

15 min
45sec easy pace/ 15 sec all out

8min Row
7min Ski

Target: 225cal

Back Squat 12,10,8

3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on thruster/power snatch and SB bear hug carry
* prep the other movements between sets
+
Once through @ workout pace
8 Thrusters @ workout weight
4 Bar-facing burpees
8 Power snatches @ workout weight
4 Bar-facing burpees

– Rest 0:30 –

200m Row
4 Handstand push-ups
8 Box jump

– Rest 0:30 –

10 Toes-to-rings
10/7 (cal) BikeErg
10m SB bear hug carry

HSW Speed – 2 x EMOM 5

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

AMRAP 12

10-12-14-16-18…etc
Push-Ups
Air Squats
Calories Any Machine

1 burbee c2b
2 power clean
3 front squat
4 lat BOB
5 5m front rack lounge
6 t2b
7 UB
8 alt DB snatch
9 box jump over
10 HSPU
11 shuttle run
12 WW

Time cap 40 min

Bar Muscle-up Drills / Capacity

Bar MU drills – 2 to 3 rounds of:

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap

– Rest 1.30 between roundS –

Every 90sec x 8:
- 2 Squat snatch