PK 45-60MIN

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A:
Skill Primer
Dip Muslce Snatch, Power Pos. Power Snatch & Drop Snatch
(5-8 sets x 2+2+2)

B:
Tempo Snatch Deadlift, Power Position Snatch & OHS
(8 sets x 1+2+2 / 55%-65%)

Toes to bar technique

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4 rounds x Every 5:00
14-16 burbee box jumps overs
6 power clean
6 front squat
8 Toes To Bar / kipping leg raise

5 rounds:
400m Skillmill Run
10 Pull-ups
7 Burpee Box Jump Overs 60/50cm
1min Rest

On The Minute x 30 - 40 ( 6 - 8 Rounds )

Minute 1: Echo Bike Calories
Minute 2: Kettlebell Swings 24/16kg
Minute 3: Ski Erg Calories
Minute 4: Burpees to Target 6"
Minute 5 Rest

hip & spine mobility

12'EMOM
1: 30" plank
2: 6/6 KB teapot
3: 5/5 prone leg raises

glute bridge & one leg extension w. smr between knees 4x6/6

superset 4x
10m tiger walk
20m dbl KB OH carry

5 Rounds For Time:
1-2-3-4-5 Rope Climbs
16 Dumbbell Reverse Lunge 22,5/15kg
25/20 Calorie Row / 400m Run

shoulder & Th mobility

3rnds for quality
8/8 side plank rotations
3/3 push up pos. scorpion
5/5 kneeling heel touch

dbl KB OH hold 4x15-20sec, 1:1 work:rest ratio

superset, 4x:
5 hindu push up
3/3 KB windmill

For 3 rounds:
10+10 Pallof presses
10 Windshield vipers
10+10 Side plank crunches
10 Hollow rocks
Rest

For time :

7 RMU
15m Double KB Walking Lunge
5 RMU
15m Double KB Front Rack Walking Lunge
3 RMU
15m Double KB OH Walking Lunge

TC 9

KB´S 24kg