3 sets of
1 Power Clean from mid thigh + 1 Clean from above the knee + 1 Clean from below the knee + 1 Jerk

2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest

Every minute for 15 minutes alternating between moves 1,2,3.

1. 9 toes to bar
2. 6 chest to bar
3. 3 hand stand push-up

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

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

3 rounds for time:
5 HSPU
10 Rind dips
15 Pushups on DBs
20 DB Push presses

Partner Workout
- Split any time as you wish!

AMRAP 10:00
10 Box Jump Overs @60/50cm
10 Kipping Pull-ups
400 Meter Row or Ski

Rest 2:00

AMRAP 10:00
10 Clean + Jerks @60/42.5kg
10 Hand Release Push-ups
400 Meter Row or Ski Erg

Goal: 3+ rounds each AMRAP
One person works at a time at a challenging pace. Split work however desired.
Rx+: @70/50kg, Chest to Bar Pull-ups

Extra credit
KB Curls: 3 x 8-10. Rest 60s.

Concept2 SkiErg2 3km

30 min amrap

• 24 Cal @ ass bike
• 6 complexes
• 24 burpee box overs
• 6 Ropeclimbs

Complex w. 2x15kg dumbbells: 4 Deadlifts, 3 Hang power Cleans, 2 thrusters

score is total amount of reps - 1 complex is 9 reps

1. Push ups (8-12)
2. American swing @16kg (18)
3. Ghd back extensions (9-10)
4. Devils press 2x25lb DB (5)
5. Front rack lunge steps 2x25lb DB (14-18 steps)
6. Assault runner (total 1,6km, ~12km/h)
7. Rest