4 rounds
5 Kb Snatches per arm 53#
10 KBS 53#
500m Row

A, Split jerk+Squat Clean complex
3x 2+2reps @75%
3x 1+2reps @85%
3x 1+1reps @90%
- start from the rack

B,
Waving Front Squat
Reps:
5-1-5-1-5-1
- find the right weight for all sets
- try to increase the singles every set
- keep the weight for the 5s

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
Kipping Ring Dips 7 reps
One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
Kipping Toe to Bar 7 reps

For time:

• 500m row
• 50du
• 5 rope climbs
• 50du
• 500m row

With partner:

120 Abmat sit-up
70-calorie Row
60 Box jumps (75 cm)
50 Pull-ups
40 Power snatch (60 % of 1 rm)
*work/rest 1/1

• Time limit 15 min

• One undone Power snatch equals to penalty of 3 bar facing burpee immediately after the workout.

1 K Run +

3 rounds:

8-12 Good mornings

15- 20 Jumping alternative lunge

1-2 minute mobility

(banded hip extension, couch stretch OR band distracted end range flexion hamstring stretch)

In 12 min time cap complete as much of:

10 OHS Squat @40
20m Prowler Push @100kg
12 OHS
20m Prowler Push
14 OHS
20m Prowler Push
16 OHS
20m Prowler Push
18 OHS
20m Prowler Push
20 OHS
20m Prowler Push

3 Position Snatch:

78%x1x5

Snatch Pull:

100%x5x5

Snatch Push Press:

83%x5x5

Good mornings:

39%x6x3

5 rounds for a time:

5 Deadlift @150kg
10 Burpee box-jump overs

For time:

• 45m OH carry
• 15m HS walk
• 45m OH carry

24kg KB