3x4 muscle snatch
5x3 snatch high pull pukeilta
4x3 snatch high pull lattialta
6x1 tempaus

OPTIONAL GYMNASTICS

4-5x 1-5 RMU
quality first

*
scaled
3-4rounds:
10-20s chin over rings hold
10-20s L-hang on rings
10-20s ring support

For time

• 10 rounds for time of
• 3 snatches
• 3 burpees over the bar

♀ 95 lb
♂ 135 lb

Strict Chin Ups

6 x 4 Go Every 3:00

Use band if needed or Weights

4 sets × 5 reps

Go every 2:30

Five ones

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, rest btw sets 3-4min

Partner Workout (You GO, I GO)

In 18 minutes :
200 Partner wall ball @9/6kg
At 0:00 and every 2 minutes :
10 Syncro alt. Dumbell Snatch @22,5/15kg
5 Syncro T2B
In Remaining time AMRAP
10-20-30-40-50…
DU (each)
Syncro Sit up

Rest 3 mins

EMOM 10 mins ( individual)
Even: Single arm DB thruster 8/8
Odd: Dumbell Slides 8/8

A) For quality with a partner
300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold
*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Clean & Jerk 2x2