Power snatch + Hang power snatch, AHAP. 15 minutes.

Metcon (time)

For time:

10 rounds of:
2 Burpee pull-ups
4 1-arm devil’s press 20/10kg
Cap: 10 minutes

Rest 3:00 min

10 rounds of:
4 Strict HSPU
2 Burpee box jump overs 24/20”
Cap: 10 minutes

AMRAP 6

5 Power Clean @ 60% OTD Heaviest.
5 KB Swing 32/24kg
20 Double Unders / 20 Single Unders

Snatch High Pull ( On toes ) + 1 Hang Snatch

7 x ( 1 + 1 ) 40% - 60%

Go Every 2:00

5x 2-position clean + 1 push jerk

AMRAP 7 x 4 Rounds

Run 800m
Remaining Time Maximum Calories Row & Bike. Alternating Ergos Between Rounds.

Rest 3 minutes between rounds.

AMRAP 5

50 Deadlift 50/35kg
Remaining Time Calories Any Ergo

AMRAP 5

35 Hang Power Cleans 50/35kg
Remaining Time Calories Any Ergo

AMRAP 5
20 Shoulder To Overhead 50/35kg
Remaining Time Calories Any Ergo

Results is total Calories.

Power Snatch + OHS + Snatch Balance

Working 10 minutes.

10 rnd for time:

3 push presses 60/40
6 burpees
9 WB.

TImetarget sub 12 min, timecap 15 min.

Find your 1RM Push Press
+
1 max Unbroken set @85% of 1RM