A: 8min emom 3x Banded squat jumps
B: Bench Press 3x6
C: 5x Snatch complex(3x SDL + 1 hang Snatch pull)
D: Front squat 5-5-5
E: Incline lat pull downs 3set

3 rounds
10 cal bike or row
5 inchworms
10 pvc pipe passthroughs

Snatch prep With empty barbell
5 snatch grip deadlift
5 snatch pulls
5 hang snatch
5 snatch balance
5 Power snatch
X2

Snatch complex
E2MOM x 8
3 snatch grip deadlift
2 hang snatch
1 OHS

4-10 x 400m
2min /1min rest emom

3 round di Cindy
21 kettlebell push press 24 kg
21 kettlebell overhead lunges 24 kg
21 kettlebell double clean 20 kg+20 kg
2 round di Cindy
15 kettlebell push press
15 kettlebell overhead lunges
15 kettlebell double clean
1 round di Cindy
9 kettlebell push press
9 kettlebell overhead lunges
9 kettlebell double clean

8 rnft
5 strict dips
5 strict pull ups
30sec sorenson hold
30sec Wall sit

3 rounds
8-8 x 1 arm bent over row
10 x pull over
10 x diamond push-up

3 rounds
5-5 x snatch+press
10 x goblet squat
20-20 x side bend

Wod
Amrap 15’
6-6 x clean
7-7 x oh lunge
8 x burpee

Emom20
5 strict pull ups
10 push ups

3 rounds

12 c&j 40kg/60kg
6 Rope climb
8 c&j
4 Rope climb
6 c&j
2 Rope climb
400m run

5 Rounds for time

5 GTOH BB@45kg
10 T2R
15 Wall ball 9kg

TC 15min

A,
Press 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.

B,
Seated Dumbbell Strict Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
JM Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

You can use a band for these; choke it up enough to make 10 reps very hard.

E,
Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Row to nipple level, keeping elbows perpendicular to your body; this will work the upper back very effectively.

F,
7 rounds for time of:
6 Push Jerks @52/35kg
9 Bar Facing Burpees
12 Alternating Front Rack Lunges@ 52/35kg

Weight Vest Option: If you're looking to change things up a bit, complete this workout with a set of 22,5/15kg dumbbells and wear a 9/6kg vest

Goal: Sub 15 min

G,
Complete as many rounds as possible in 8 mins of:
Kettlebell Overhead + Front Rack Carry, pick load, 15m
15 Band Face Pulls
Kettlebell Overhead + Front Rack Carry, pick load, 15m
10 L/10 R Diagonal Banded Pull Aparts

"Shoulder Maintenance"

Easy