Basic conditioning

3 rounds:

3 min bike
30 pushup
3 min row
30 situp
3 min ski
30 snatch/thruster 30/20kg

For time in team da 2
5 rds
15 clean and jerk 40kg
20 hspu
3 rds
12 clean and jerk 50kg
15 hspu
1 rds
9 clean and jerk 60 kg
10 hspu
Cash out 500 m run together

Push press 3x2/ rest as needed
Go heavy!

1.) Drop snatch +sots press + ohs 5×3+3+3
2.) Man press 5×2
3.) Bench press 6×4
4.) Back squat 5×3 2sets w/5.sec ecentric

1.) Muscle snatch +ohs 4×3+3
2.) Tall snatch w/No feet movement 5×3
3.) Power snatch +ohs 5×1+1
4.) Pig squats 20,19,18,17........1 adding weight

For time
40 power snatch 35/25kg
40/30cal bike
2min rest
40 Ohs
40/30cal bike
2min rest
40 thruster
40/30cal bike
2min rest
20 power snatch
20/15cal bike
1min rest
20 Ohs
20/15cal bike
1min rest
20 thruster
20/15cal bike

Every 1.30 x10 (5 sets per move) total 15 min
1. 6-10 kipping t2b/leg raises
2. 6-10 kipping hspu

5 Rounds for time

200m run
10 single hand devil's press @ 22.5/ 15kg
200m run
10 GHD

Emom 15 power snatch

21-15-9 reps for time of:

• Dumbbell hang squat cleans
• Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs