10k Imported.

1.) 5 reps to find heavy working power snatch = 105# 1RM
2.) 2×3 Power Snatch @ 85% of heaviest from #1. Rest exactly :60 between sets = 85#
3a.) 5×2 Heaving Snatch Balance @ 100% of #1. Rest exactly :60 between sets

THEN

3rds
10 Handstand Push-Ups = 1 Abmat
20 GHD Sit-Ups = Did Abmat
100 Double unders = 50/50/18

18 min cap

Heavy snatch pull
5 x 2 reps

Power Jerk, three sets of doubles.

33 Minutes Amrap
33 push ups
1 minute plank
66 push ups
2 minute plank
99 push ups
3 minute plank
Repeat
Got to 66 of 99 push ups on 2nd round.

0-15 mins build upto a heavy snatch
18-28 mins 10 min amrap
2-4-6-8-10 etc
Snatch@40/50% of above
50 DUs
30-35 mins HSW practice
36-40 mins tabata core or mobility

B. Each part for time
25 toes to bars
50 double unders
15 clean and jerks @ 60%

REST 3 minutes

25 handstand push ups
50 double unders
13 clean and jerks @ 70%

REST 3 minutes

25 wall balls
50 Double unders
11 clean and jerks @ 75%

REST 3 minutes

25 chest to bar pull ups
50 double unders
9 clean and jerks @ 80%

REST 3 minutes

25 bar facing burpees
50 double unders
7 clean and jerks @ 85%

Tabata x 4
Deadlift 50kg
Hang power clean 40kg
Frontsquat 30kg
Push press 25kg

Open gym 5:00 to 6:00

21-15-9
- Ski-erg calories
- HSPU