3 rounds for quality
1. BB row 15 reps
2. BB hams 15 reps
3. Muscle up 4-8

Partner workout (You Go , I Go)
3 sets (8 mins work / 3 mins rest)

40/35 calories row
30 box jump@60/50 cm
20 kipping pull up
10 syncro burpees

Pick up where you left off last round.
Goal: 4+ rounds during the 3 sets.

Barbell high pull 3x12 reps

Big focus on snatch today, snatch high pulls to start to ensure we are hitting maximal extension

Snatch high pulls
4 x 3 @ 100% of 1RM snatch

Snatch
Build up to 60% with 3s and 2s then
1 @ 60%
1 @ 70%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Tempo front squat (3 sec on the way down, 1 sec pause in the bottom and controlled on the way up)
5 x 3 @ 60% of 1RM front squat

Push press
3 x 3 @ 70%

Optional accessories
3 x 20 GHD sit ups
3 x 20 prone hamstring curl
3 x 20 front rack walking lunges

Squat Clean
3r3s
@70%
- tng
- rest as needed

side plank r
side plank l
plank hold
alt. single leg v ups

RestDay / Mobility

Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch ladder

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time of:
20 Thrusters with dual dumbbells
20 Burpees over dumbbells
10 Strict chin-ups

M: 2 x 20kg N: 2 x 10kg

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Bonus:

5 sets of 10 Barbell bent over rows
5 sets of 10 JM press

Core:
3x
20 V-ups
14 Hanging knee tucks
20 Heels over object taps

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1-2 rounds:

8min ON /2min Off
1) bike
2) row
3) echo
4) ski

Target HR zone - PK 1-2