A,
2 Power Snatches, pick load

Every 1 min for 10 mins.

65-75% 1RM

B,
For time:
10 Hang Power Cleans, 93/57kg
20 Alternating Dumbbell Box Step-ups, 22,5/15kg
30 Toes-to-bars
40 Bike Calories

Goal
Sub 9 min

C,
3 rounds for quality of:
5 WY Negatives
20 Hip Extension Holds

Hip Extension Holds- with press overhead

Rest as needed between sets.

Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35
42 Hspu/push ups
18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge
43 Wall balls
18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

3-4 Sets:
A. 8-12 Single Dumbbell Bench Press (Each Arm)
B. 100ft. Single Arm Kettlebell Farmers Carry (Each Arm)
C. 8-12 Banded Tricep Pushdowns

*Repeat from 6.27.22 

Warm Up
CrossOver Symmetry Activation or 30-40 band pull aparts from different ankles
then
3 rounds of
1:00 ski (add speed each round)
50 single unders
5 inch worm with push up
10 scap pull ups +5 kip to swings + 5 kip knee raises
3-5 burpee pull ups
:30 HS Hold

EMOM x 10

3-10 push up

A,
Bench Press 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Alternating Incline Dumbbell Bench Press 24-24, using heaviest weight per set
Barbell Row 8-8-8, using heaviest weight per set

C,
In 5 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs, 60/50cm
-- then --
In 5 mins do:
Run, 600 m
max reps in remaining time Push Press, @61/43kg
-- then --
In 5 mins do:
Run, 600 m
max distance in remaining time Dumbbell Bear Crawl, 22,5/15kg

Goal:
Have 1:30-2 mins to work on the max effort sections.

D,
3 rounds for quality of:
10 L/10 R Plate Wraps, pick load
Band Mount Plank Hold, 20 secs
10 ATYTs, pick load
Wall Plank, 20 secs

Complete 2-3 rounds.

3-5 x strict pull up/ c2b
10 x DB hammer bicep curls
15 x DB front squats

WU
2rds
8x goblet squat
4+4 one arm KB swing
8x burpee
+
2rds
7x thruster
7x V-up/tuck crunch

3-5 min walk around
1-2 min russian baby maker streching
1+1 min leg across body strech
1+1 min bicep strech

2-3 min light cardio
1+1 couch strech
1+1 min banded bully
1+1 min OH strech