3 - 3 - 3 - 3

TM (1 rep reserve every set)

In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches @ 52.5/35kg

• Rx+:@60/42.5kg
• Score = total squat snatches
• Option: Power Snatch + OH Squat = 1 rep
• Option 2: Hang Squat Clean = 1 rep
• Option 3: Goblet Squat @ 40/30% of your bodyweight

Skills:
*Support Hold
*Skin the cat

Workout (Work in pairs, one work's the other rest's)

8 Round's for Quality

Easy:

10sec Support Hold
+
3 x Skin the cat

Intermediate:

20 sec Support Hold
+
3 x Skin the cat
+
2 x Muscle Up

3RFT:

10 Deadlift 80/60kg
10 T2B

TC 3min!

In pairs:

30 Pwr Clean and Push Jerk

3 sec pause in pwr clean catch
3 sec pause in push jerk catch
@ 70% of 3rm pwr clean

Every 2:00 x 4

4 Shoulder presses + 4 Push Presses

AHAFA

Working for 36 Mins;

1. Row 15/10 CAL
2. 2-8 Strict Pull up
3. 10 Hollow Rock
4. 1-3 Rope climbs
5. 30-50 DU's or 40 sec practice
6. Rest

3x12 Deficit Deadlift (5cm Deficit)

• use moderate weight (45-55% of max)

2 x 10min amrap with partner

A)
5 devils press
5 box jump
5 t2b

2min rest

B)
1 rope climb
5 box over burpee
10 kb swing 32/24kg

*one does one whole round and then you switch

Every minute
1...2...3...4...5...6...7...8...9...10...11......
After failure 1min rest+max

Pick a scaling where you can go for min.10reps