12 sets of Power Snatch:
Sets 1-3: 1 @70% 1RM Power Snatch
Sets 4-6: 1 @75%
Sets 7-9: 1 @80%
Sets 10-12: 1 @As heavy as possible (no specific numbers, just hit a heavy stimulus!)
- Rest as needed btw sets

“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

1) row 16cal
2) 5 power snatch
3) 5 pull up

#MetCon | EMOM death by of:

• clean & jerk (80 kg)
• KB swings (24 kg)
• toes to rings

Open 20.3

For time:
140/90 kg Deadlift, 21 reps
42 Ab-mat sit-ups
140/90 kg Deadlift, 15 reps
30 Ab-mat sit-ups
140/90 kg Deadlift, 9 reps
18 Ab-mat sit-ups

Wendler deadlift target 3x5

#MetCon | 15’ AMRAP of:

##clean complex (death by 40 kg + 2 kg…)

• 3 deadlifts
• 2 squat cleans
• 1 hang power clean
• 1 shoulders to overhead

4 Rounds
15 back squats 95/65
200m run

Front squat 8 x 2
Lunges 3 x 12 each side
Crunches 150