AMRAP 15 min.
- 1, 2, 3, 4, 5, 6, 7, 8, 9.... Reps of:
--- Wall ball (9/6 kgs).
--- Hand release burpee.
--- Lap running.

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs

Warm Up

800m Row
+
3RFT of:
20 DU
15 Push Up
10 TTB
5 Pullup
Then Burgener skill transfer

Strenght
Front Squat 7-7-7-7-7

Met Con

Emom 10′

Odd 5 -7 Power Snatch T&G UB @60/40kg

Even 10 – 12 Pullup

Rest 5′

Amrap 8′

3/6/9/12…

Box jump Over

Thruster 40/30kg

Rest 5′

Amrap 9′

250m Row/200 Run

15 Push Up

For Time:
500m, 750m, 1,000m, 1,500m Row (Assault bike cal 24, 36, 48, 60)

*After every Row, 25 Double Dumbbell Floor Press 22,5/15kg

*Score = Time it takes to complete the workout

For Time :
► 50 Toes to Bar
► 30 Thrusters
► Max D.U.
Time Caps. 10'

AMRAP 30 Min.
-10 Sit-ups
-10 Jumping Lunges
-10 Mountain climber
-10 Push-ups
-10 Triceps dips

9-3-6 for time of:
Power Clean 70/45
Front Squat
Push Jerk

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

Time to build to your max

Set 1 warm up x 8 ss w/ mobility
Set 2 warm up x 5 ss w/ mobility

Set 3 work set x 4 - 3
Set 4 work set x 2 - 3
Set 5 work set x 1

ss w/

3.5 min work sets