Bench Press 5x10, amrap sista setet
+
BB skull cruschers 3x10

5 rounds for quality of:
15 IYTs, pick load
5 L/5 R Single Arm Dumbbell Windmills, pick load
10 Deficit Push-ups

Do 30 rounds of:

5 Burpee box jump
3 Hspu
1 Power snatch 60/40kg

500m row
then
1x 5 of each movement
high hang high pull
high hang muscle clean
OHS
no feet snatch pull under
no feet high hang snatch
no feet low hang snatch
snatch

---

6x every 2 min @80% of 1rm

1 Full Snatch + 2 Overhead Squats

RDL 3x6 @60%

4 X MAX REPS PULL-UPS RING ROW

A,
1 Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at 60% 1RM and add 5 kg each minute.

B,
Glen
For time:
30 Clean & Jerks@61/43kg
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: sub 32 min

C,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load
10 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

Rest as needed between rounds.

A: Hang power clean+ low hang squat clean + split jerk 4x3
B:Hip squat snatch+ hang squat snatch+ low hang squat snatch 4x3
C: Snatch pull max.

AMRAP 15
10 db snatch @22/14kg
5 burpee over db
13/10 cal bike/row

rest 4min

AMRAP 15
10 wall ball @9/6kg
5 burpee deadlift @2x20/14kg (kuulat)
13/10cal bike/row