5 x 5 75-85% max

5 sets of
3 Touch and Go Snatches, work up to heavy sets

Push press
5-5-5-5-5

AMRAP 12
15 Box Jumps
12 Hang Power Snatches 42,5/30kg
9 Burpee over bar
6 Overhead Squats
3 Muscle-Ups

A)
Muscle snatch + behind the neck jerk + overhead squat
5x 1+1+2

B)
Power snatch + overhead squat
8x 2+2

20EMOM

1. Max Ski
2. Max Shuttle run
3. Max Burpees
4. Max Row
5. Rest

1min rest

AMRAP 20’

500m run
30 x wallballs
30 x alt. Db Hang snatch
30m walking lunges
500m Run
20 x wallballs
20 x alt. Db Hang snatch
20 m walking lunges
500m run
10 x wallballs
10 x alt. Db hang snatch
10 m walking lunges

*max wallballs remaining time

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
10 Reverse lunges, alternating
+
2 Rounds
30 Speed rope skips
14m Walking lunges
8 Push ups
4 Strict pull-ups
+
Build to workout weight for the DB movements
* Setup and practice burpee pull-ups between sets + few sets of DUs
+
@ workout weight
25 Double-unders
5 DB Hang clean to overheads
5 Burpee pull-ups
10m DB FR walking lunge

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

3 Rounds:
Max reps of ring row
Max reps of DB push up

1min rest

Snatch Pull Complex for Quality
4 x 2+2 @easy

Snatch
3 x 2 @65-75%
4 x 1 @75-80%

Snatch Balance
4 x 2 @moderate

Finisher
3 Rounds of:
5 Jumps
30-45s Plank
8/8 Landmine Twist