AMRAP 10

30 Double Unders
10 Walballs 20/14p
5 Box Jumps 30"/24"

5 Sets Of 3

** 3 - 5 Sec Eccentric

Go Every 2:30

3 Rounds :

21 Wallball 20/14p
21 Toes To Bar

3 Rounds :

15m Walking Lunges 2x22,5/2x15kg
15 Abmat HSPU

TC 15

Power Snatch + Hang Squat Snatch

10 x ( 1+ 1 ), built up to 80%

Go Every 1:30

Back squat VK4/4
2/4/2/4/2 reps

2x = @90%
4x = @80%

Metcon (quality)

EMOM for 20 minutes:

2 Floor press
5 Box jumps 30/24”

Choose a moderate weight that is challenging, but moves well.

Strength (load)

Tempo back squat
5-5-5-5 AHAP @ 2:7:X

Accessory:

For quality:
15-12-9 reps of
Snatch grip push press BTN
Weighted lunges
High box jumps

Choose a challenging weight and try to go unbroken.

How did it go?

Metcon (quality)
EMOM for 12 minutes of:
1 ) 7 DB hang power cleans + 7 push press
2 ) 14 Wallball shots

*Choose moderate weight dumbbells.

Accessory:
A )
3 rounds:
20-40s Dumbbells overhead hold
20-40s Ring support hold
20-40s Chin over bar hold
1-2 min rest between rounds

B ) 70 Muscle snatches from the hips - light. Split anyhow.

Strength (load)

Weighted pull-up
5-5-5, AHAP

Accessory:

EMOM for 10 minutes of:
6 Heavy DB snatches, alt. arms (3/3)

Then

5-10 Peg board climbs OR 10-15 Legless rope climbs OR 15-20 Rope lowers

Rest as needed.