16 Min EMOM of:
Odd Min
BB Back Squats
90% of 3 @ 9 RPE 1 rep
Use load of 3 @ 9 RPE of this week
Even Min
Strict Handstand Push Ups 5-10 reps

Find your daily 1RM snatch

For time, 3 rounds of:
* 3 power clean
* 6 front squat
* 9 C2B

Choose two positions and mobility techniques for your areas of tightness and with the workout in mind. Spend at least 5 minutes on each one, freestyling within the position. Test and re-test the movement your are trying to improve.

AMRAP:
- 2 min max reps Power Snatch (60/40 kgs).
- 2 min rest.
- 2 min max reps Clean & Jerk (60/40 Kgs).
- 2 min rest.
- 2 min max reps Front Squat (60/40 Kgs.
- 2 min rest.
- 1000 m run.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 inchworms
10 sl dl
5 jing jang

Metcon/*Rx(15)
5rds
200m run
1 rope climb(mod)
15 cal airdyne

Finisher
50 dbl crunch
50 slow bicycles
50 t-raise
2 min samson stretch

3x6 80% back squat (295#)

10-8-6-4-2
Double KB thruster 53#
Box Jump Overs 24"

4 x 1

5 Rnds - 10 GHDs, 30 DUBs
5 Rnds - 5 box Jumps - 30inch box
Front Squats - 5x185, 5x215, 5x235, 5x255, 5x225

snatch 6x2 @80%