3 ROUND OF:
17 POWER SNATCH 60/40 40/25
34 DU OR 90 SU

A.
5 rounds
1min Burpee
1min DU
(No rest btw sets)

B.
5 rounds
30s ON / 30s OFF
DB Hang snatch
V-ups, alternating
Push-up
Russian twist
KB-swing
Burpee

5x60%
5x65%
5x70%
5x70%

5 ROUND FOR TIME
T.C. 12' OF:
6 POWER CLEAN 60/40 40/30
10 HSPU

Rest day, total workouts of the week 11 hours, x 6
The Training Plan
SPP

Conditioning
Metcon x 3
Aerobic work x 2, 95 min

Gymnastics
MU - 15
BMU - 15
BFLY - 70
CTB - 70
HSW -

Recovery
Capacity - 90
Avg. time to bed - 23:45
Avg. cals/day - 2780
Bodyweight - 62.5

5x60%
5x65%
5x70%
5x75%

Supersets 3x10+10 the bench press+ push up

3 round:
10 weighted jumping lunges
10 t2b/variaton
10 seated shoulder press 5+5 (front/back)

E2mom 10
Odd: 4-8 kb fsq
Even: 4-8 z press

5 min rest

4 rft
20-15-10-5
Power clean @40
Push press @40
4-3-2-1
RC

AMRAP 15:

20 alternating Dumbbell Snatches / 10 Power Snatch @40kg
40 Double-Unders
20 Burpees
40 Double-Unders

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(24)
On the 5:00 x4
400m run
12 goblet lunge w/db or kb
24 sit ups
record slowest round

Finisher
60 bicycles
1:00 samson stretch