for time:
run 1600m
18-15-12-9 reps of:
pull ups
push ups

7 min AMRAP:
* 3 hang squat cleans (2/3 of 1RM clean)
* 10 burpees

Pick the bar up in slowmotion all the way to the end of your pull. Be slow like in a muscle snatch. Then explode and drop under the bar into a full squat snatch.

6x 2

10min AMRAP:

• 7 clean and jerk (two kb´s) 24/16kg
• 7 k2e
• every minute on the minute three burpees (start with burpees)

Practice ring support (and variations), swinging in rings (scale to boxes), skin the cat (find you hardest scaling), forwards roll to support (for advanced).

Alternating between:
50 Strict Push Ups
50 Strict Ring Row

In as few sets as possible with perfect technique.

Every 30sec
1x Heaving Hang Squat Snatch
for 10min

10 min EMOM
3-position Clean (high-hang, hang, floor)
Heavy, but comfortable

WOD
“tabata”
burpee
pull-up
squat
20s work/10s rest X8

30sec ON, 30sec OFF:

1) Box Jump
2) Row (cal)
3) Sit-Up
4) Kettlebell swing