snatch high pull + squat snatch

8x2+1@70-80% (@squat snatch 1 RM)

EMOM 12

Snatch pull with jump + high snatch pull with drop the barbell + snatch

1+1+1@50-70% (squat snatch)

AMRAP 3

30 Kb snatch 24/16kg
Max reps. strict pull ups

rest 2. min btw rounds.

5 rounds

AMRAP30 with partner:

200m synchro run
50 toes to bar, ygig
50 synchro kb swing 24/16kg
50cal bike/ski/row, ygig

AMRAP 4

5 Thrusters 40/30kg
10 Jumps Over barbell

For time:

30 Db snatch
15 pull up
30 push up
15 pull up
30 Db snatch@22,5/15kg

5:00 Max Cals on a Bike

• Your choice Assault Bike or Bike Erg
• Go hard and challenge yourself!

For time:

2rounds:
400m run
10 clean&jerk @60/40kg

rest 1min between rounds

Back Squat

5 x 5 @ 70%+

Go Every 3:00

AMRAP 20:
7 Power Cleans 60/40
7 Burpees
200 Meter Run