5x complex of:
Hang snatch
Low hang snatch
Snatch

CONDITIONING
45min EMOM:
1) Row/Airbike/Bike/Ski/Run…
2) Alternate between A and B
3) Rest

A: 3 Power Clean + 3 Front Squat + 3 Jerk

B: 1 Rope Climb + 2 HSPU + 3 pull up

For time
30 power snatch 40kg
30 overhead squat
30 squat snatch
Ogni minuto inizia con 5 v up

2 x 12 min / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

CLEAN & JERK

8x3 Single arm DB Squat Clean & Split Jerk (L+R)
Rest 2min btw sets

Build up in 10 sets to a heavy 3 reps of sumo deadlift

Tempo Front squat 4x5 reps

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 squats adding weight for each round

50 cal Air Assault Bike For Time
Timecap 03:00 min