3 rounds of:
20 KB swings
10+10 KB side bends
20 DB snatches
20 DB russian twists
Rest

🍉🍍🍓🍉🍋🍎

6-6-6-6

Go every 2:00

Front Rack Step forward (and back) lunges

4 x 12+12 reps @moderate load

Go every 3:00

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3 rounds:

10 single leg DL's w/ DB
60s heavy KB's front rack hold

*rest as needed between movements

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Running clock:

0:00 - 03:00:
row 500m (GO FAST!)
03:00 - 10:00:
EMOM7:
5-8 burbee over rower

-strict ring muscle up & progressions
-jump rope skills double unders, cross overs, triple unders

Lift 10x every 90sec
A) 3 hang power snatch + 3 box jumps
B) 5 overheadsquats

Press in snatch (sotts press) - build in weight if possible
5 reps
4 reps
3 reps
2 reps

Snatch balance
3 @ 70% of max snatch balance
3 @ 75%
3 @ 78%
2 @ 80%
1 @ 85%

Snatch - should feel primed after the snatch balance
1 @ 70% of max snatch
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

Snatch deadlift
4 x 3 @ 100% of max snatch

Optional accessories
3 sets:
20 hollow rocks
10 pull ups (banded if needed to go unbroken)
10 strict press @ AHAP

3 x 5-30s

*rest 90s

8-8-8-8-6-6

Go every 3:00