1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat

1 x 75%
2 x 80%
2 x 85%

Strength/Power
3x 10/10 Goblet Lateral Lunges (DB/KB)

Focus should be on good movement
over weight and speed.
Rest as needed between sets/sides.

4 x E3MOM as supersets:

8 chin up (leave 2-3 reps in the tank)
6+6 db 1-arm row

5 x E3MOM

30sec max effort bike/ski/row sprint
straight into
20m max effort sled sprint

Find your RM in 1 x clean + 2 x front squat

EMOM 20
Clean&Jerk
Building 50% to 90%

In 3min
10 burpee
20/16 cal row
30 db hang clean 45/35lbs
40 db over hop
50 db deadlift

• rest 2min

In 5min
10 burpee
20/16 cal row
30 db hang clean 45/35lbs
40 db over hop
50 db deadlift

• rest 2min

In 7min
10 burpee
20/16 cal row
30 db hang clean 45/35lbs
40 db over hop
50 db deadlift

Partner AMRAP 8

2 - 4 - 6 - 8 - 10 -12...

Alt. DB Snatch 22,5/15kg
Burpee over DB

SCORE IS TOTAL ROUNDS+REPS FOR THE PAIR

21 - 15 - 9

T2B
KBS 32/24kg

TC 6min

4 sets of
Deadlift 5-4-3-3 reps @77,5-87,5%

• A Big set UB Handstand Pushups btw sets.