10 Intervals each; Go every 3 Mins
18/10 Cal Row / Bike
8 burpee box jump overs.

Intensity should be very high! You can work in pairs but make sure one goes 1:30/4:30/7:30 etc..

Goal is go around 1-1:30 per round! Scale machine cals and burpees accordingly. Set up should be close to save time!

Post total working time with a breakdown of times. Choose either bike or row for all intervals

Enjoy 😉

clean high pull + hang squat clean + split jerk
good work weight to start about 50-60% of 1rm

snatch high pull + hang squat snatch + overhead squat
good working weight to start about 50-60% of 1rm snatch

14 Min Emom
1. 2 split Jerks
2. 5 back squats

Use the rack and find a good weight. Same loading.

Five rounds for max reps of:

Body weight bench press
Strict Pull-ups

Rest as needed between movements and rounds.
Post reps for both exercises in all rounds.

3 x 4 min Amrap / 1min rest

6 Alternating pistol
6 T2B
6 HSPU

Score is total reps

Snatch Technique

5 x 2, send off 1:30

3 - position pause power snatch (Pause under knee, above knee, mid tight) Light Weight

20 Min AMRAP
20/15 Cal Row
10 DB floor press 2x22.5/15
5 Bar MU

If its a busy class you can bike instead. Extra spice if one person wants to ski

For time
50 Double Unders
50 Wall Balls
40 Double Unders
40 Pullups
30 Double Unders
30 DB/KB Snatches 22,5+/15+kg
20 Double Unders
20 steps DB/KB Overhead Lunges

3 rounds
1:30 rowing
10+10m banded lateral side steps
10+10m banded monster walk
10 banded air squats
:30 plank hold
6-8 power clean, add weight to next round round.