Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

E1,5MOM 9

A) 10 Bench dip + 10 banded triceps extension
B) 10 KB RDL + 10 GM

A: 2x power clean +1 squat clean x8 @light weight
B: Deadlift 5-5-5-5
C: Leg press 3x10
D: Leg extensions 1xMax

40min Row for meters
@ easy pace

15 push jerk 40/30
10 box jumps 24/20
15 Burpees
60 DU or 120 SSU

Time cap 20m 3 rounds

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/25 cal row
Station 2 – 50 double unders + 30 s HS hold
Station 3 – Ski 500/400 m
Station 4 – 25 sit ups + 15 DB push presses

Amrap 10 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 10 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 10 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

GOAL: set of 18 or more in each AMRAP

Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

Cash in $ 25 WB

12 Squat snatches ~70% /45kg
4rnds
10 Pull-ups
10 Box jumps 60/50cm

9 Squat snatches ~75%/50kg
3rnds
20 DU
10 KBS 24/16kg

6 Squat snatches ~80%/55kg
2rnds
5 Devils presses DB 2x22,5/15kg
5 Double DB box step overs
5 Devils presses
5 Double DB box step overs

3 Squat snatches ~85%/60kg

Cash out $ 25 WB

A: Bench Press 5x3
B: Strict pull ups 3set
C: Seated leg press 3set
D: SA Seated rows 3set