3-minute Echo bike + 3-minute Row
+

2 rounds
5 Inchworms
10 Banded KB swings
5 Deck squats
10 Tension swings
50 Speed rope skips
+
2 rounds @ increasing pace
3 KB clean and jerks
6 Wall balls
12 Double-unders
9 Power snatches
6 Bar-facing burpees
3 Bar muscle-ups
1:00 Row between rounds

Clean and jerk

– Build to a heavy triple (H3) for the day @ 84+%1RM clean and jerk, go every 2-minutes

AMRAP 12

10 deadlift 70/45kg
20 Jumps over barbell
30 Kettlebell Swing 24/16kg
20 Jumps over barbell
10 hanging knee raise

Part A).
Skill Primer
Hang Muslce Snatch, Tall Snatch & OHS (5-8 sets x 2+2+2)

Part B).
Hang Snatch
(8 sets x 2 / 60%-75%)

5min 2 reps
5min 1 rep

90 minutes @ HR Zone 2

10 Minutes Any Ergo
3 Weighted Chin-Ups
3 Weighted Dip

Welcome to the workout!

13:00 start.
Finished before 15:00.

Register in Pike.

Workout details announced in the gym!

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of your best for the day

B,
Teams of 2 - 10 rounds, each round for time, of:
5 Thrusters, 52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Complete in teams of 2. You go-I go fashion; 10 rounds each.

C,
Complete as many rounds as possible in 6 mins of:
20 Plank Shoulder Taps
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
10 Scap Pull-ups

3 Rounds @ your own pace

8 – 12/side Bulgarian goblet split squats
8 – 12 Ring rows
30-seconds/side DB Off-set carry (front rack + suitcase)
8 – 12/side Archer ring push-ups

Front squat 1RM