AMRAP 20' in a team of 3:
0-5 AMRAP Thrusters @ 40kg
5-10 AMRAP Row Cal
10-15 AMRAP Thrusters @ 40kg
15-20 AMRAP Row Cal

Strenght

Build up a 1RM Front Squat
then
5x5 front squat@60% 1 RM

3 RFT:
27 cal Row
21 Box jumps
15 Abmat SU
9 HSPU

Warm Up
2 Rounds
400m Run
10 PVC Pass Overs
10 Wall Facing Overhead Squats
10 Hand Over Hand

Skills
Review & Warm Up for Lift

Lift
Power Snatch
3-3-3-3-3
Increase weight each set

Workout
4 Rounds For Time:
200m Run
7 Power Cleans (115/75)
7 Burpee Box Jumps (24/20)
7 KB Swings (45/25)

Advanced: (135/95), (60/45)

11 rounds
8 lunges
8 squat jumps
1 box jump 30/"/24"
9 push ups
2 toes to bar
7 pull ups

WL
15 ' Work up to a heavy single Power Clean

Conditioning
EMOMx16
4 rounds of:
Minute 1: 15 Box Jumps
Minute 2: 15 Wallballs
Minute 3: 15 SDHP
Minute 4: 15 Push Press

Hang Power Cleans
3-3-3-3-3

Go for form and Go Heavy

Banded Facepull-aparts: 4 x 25. Rest 30s.

Lepoooo!

Hatch week 4 day 2