E2MOM for 16min
20 KB-Snatch
10 Box jump
Alternate snatching arm on every round.

Tempo Strict press
5x3 reps
- tempo( fast up, 3sec down, no rest on top @ bottom)
- find the daily may in 15 mins

Shoulder press
4x4r
2 reps in the tank.
Rest as needed.

20 Rounds YGIG:

1 x Squat clean @80% of 1RM
5 x High box jump
150/100m Row

WU
3rds
8x air squat
4+4 KB/DB push press
8x sit up
8x up down
+
2rds
4+4 KB/DB hang snatch

Strength (load)

In 20 minutes build up to a heavy set of 2 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

Every 3 Minutes on the Minute For As Long As Possible:
From 0:00-3:00, 2 Rounds of:
6 Power Cleans @40/30kg
6 Pull-Ups

From 3:01-6:00, 2 Rounds of:
7 Power Cleans @45/35kg
7 Pull-Ups

From 6:01-9:00, 2 Rounds of:
8 Power Cleans @50/40kg
8 Pull-Ups

From 9:01-12:00, 2 Rounds of:
9 Power Cleans @55/45kg
9 Pull-Ups

From 12:01-15:00, 2 Rounds of:
10 Power Cleans @60/50kg
10 Pull-Ups

TC:15'

Bicep curl
4x4r
2 reps in the tank.
Rest as needed.

For time :

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

50/35 Calorie Row

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

50/35 Calorie Row

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

Dumbbells – 50’s/35’s
Box – 24″/20″
Barbell – 185/135**

65% x 5
72.5% x 5
77.5% x 3 x 5
77.5% x 5+

Use same max as last week