5 Sets
Squat Snatch + Hang Squat Snatch

-Building up to daily max, no fails is the goal.

Rest 90 sec between

10min AMRAP:
Row (cal), partner on plank hold.
One can only row when partner is on plank position,
rest 2min.

6min AMRAP:
DB Snatch (22,5/15kg), partner hanging from the bar.
Dumbbell can only move when partner is hanging.

Every 90 sec x 10
1 Clean pull + 1 low hang power clean + 1 FS + 1 Split jerk

-focus on perfect technique and full extension with maximal speed.
-use 50-60% 1 RM

EMOM 2 x 4
Tall clean 3 reps

12 rounds 20sec ON, 10sec OFF, core work of your choice.

For time:

• 200-ft. dumbbell overhead lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft. handstand walk

Men 50-lb. dumbbell / 24-in. box
Women 35-lb. dumbbell / 20-in. box

EMOM 8

Min 1: alternating DB hang clean + split jerks 8-10 reps

Min 2: Lateral burpee over DB 10-12 reps

2-3 min easy cardio
1+1 min lat streching
1+1 min couch strech
1-2 min cobra/downward dog

Push Press 2RM, in 10 minutes.

(Floor)

Weighted Pull Ups

4-2-4-2-4-1

Sendoff 3:30