3 RFT
7 Cal Ski
15 DL 50kg
30 Push-ups
15 DL
7 Cal Ski

Rest 2min between rounds

20 min amrap

• 30 Pullups
• 30 Pushups
• 24 Chest to bars
• 24 Burpees
• 18 Muscle ups
• 18 Handstand Pushups

Spilt jerk from the rack
5 sets of 1 @ 90-95% of 1RM clean and jerk

Hang clean + clean
4 sets of 1 hang clean, 1 clean @ 85% of 1RM hang clean from 2 weeks ago

Paused overhead squat
5 sets of 5 reps with a 3 second pause on the bottom @ 65-70% of 1RM snatch

Clean pulls to target
4 sets of 2 @ 110% (same as last week but going to a target)

Additional accessories
3 x 16 walking lunges @ moderate load 7RPE (2x DB’s)
3 x 12 calf raises either on machine or off a plate @ 8RPE
3 sets
30 sec plank hold
15 deadbug
15 bird dog

One rep every minute
Start at 70% of your max

For time:
15 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
12 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
9 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
6 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB
3 HSPU
1 Legless RC +2Rope Climbs 4m
25cal AB

FOR TIME 15' T.C. OF:
50 SINGLE KB FRONT RACK LOUNGE (25/25) 24/16 - 16/12
40 KB SNATCH (20/20)
30 BURPEES OVER THE KB
20 SINGLE KB DEVIL PRESS + OVERHEAD BOX STEP UP (10/10)

Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
20 Reverse lunge steps

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Snatches

Build up to a heavy set of (Snatch + hang snatch) in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 85-90%

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Metcon:

Every minute on the minute for 14:00 minutes:
250/200m row
12 Bench press @ 50%

Right into

3 rounds for time:
10 Squat snatches 60/40kg
30 Wallball shots 14/8lb

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Bonus:
5 x 10 Pendlay rows
5 x 10 Behind the neck barbell tricep extensions

Core:
3x
12+12 1-Arm windmills
12 Strict toes to bar

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Workouts of the week 7 hours, x 6
Deload week

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 - 5/5 Moose Antlers

5 Rounds, go every 2:00

1 unbroken set of touch-and-go squat snatches @ 40-50%1RM

Intent. Single unbroken set each time. Accumulate as many EXCELLENT repetitions as you can. Use the rest of the time each round to recover and re-focus.