In 20 min work up to 1 RTM of

Over head squat
mark 3 of your heaviest lifts

Snatch balance + OHS
5x 2 snatch balance + 1 pause OHS (3s pause bottom of squat)
(40-60%, BE FAST, not too heavy)

AMRAP 20' OF:
10 HSPU
10 KB OVERHEAD SQUAT DX 24/16- 16/12
10 HSPU
10 KB OVERHEAD SQUAT SX
REST 1' B/S

7 min AMRAP
You go, I go
4 Obstacle course
4 Wall walks
20 Air squats

2 min rest

7 min AMRAP
You go, I go
4x10 m DB lunge walk (22.5/15kg)
14 DB snatch (22.5/15kg)

2 min rest

7 min AMRAP
You go, I go
20 Wall ball
10 sync Burpee bar over
20 Deadlifts (42.5/30kg)

DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

50-40-30-20-10 reps for time of

• Double-unders
• GHD sit-ups

Max meters or cals in 30 minutes on the concept2 bike erg

Partner
AMRAP 14 Mins (Relay Style)

12/10 Cal Row
10 Burpee Over Rower

P1 completes one round, then switch

Goal: 6+ Rounds (total)
(max 2 mins/ round)

Rest 3 mins

AMRAP 14 mins (Waterfall)
8/6 cal Row
10 KB High Pull
12 KB Alt. Lunges (goblet)
12 USA Swing
10 WallBall @9/6

@24/16

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min

A,
1x [ 1 Hang Snatch + 1 Snatch + 2 Overhead Squats ], pick load

Every 3 mins for 15 mins.

Goal of using 80% or higher of your squat snatch for each set.

B,
2 rounds for time of:
100 Double Unders
50 Alternating Dumbbell Box Step-ups, 22,5/15kg, 30cm
35 Air Squats
20 Dumbbell Burpees, 22,5/15kg
3 L/3 R Turkish Get-ups, 24/16kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Single Leg Glute Bridge, L 20 secs/R 20 secs
20 L/20 R Lateral Leg Raises
10 L/10 R Band Knee Abductions

Rest as needed between rounds.