Reps

100 rope climbs

100 dumbbell squat snatches, alternating

200 rope climbs

200 dumbbell squat snatches, alternating

300 rope climbs

300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

A:
Skill Primer
Dip Muslce Snatch, Power Pos. Power Snatch & Drop Snatch
(5-8 sets x 2+2+2)

B:
Tempo Snatch Deadlift, Power Position Snatch & OHS
(8 sets x 1+2+2 / 55%-65%)

EMOM for 3 rounds:
1. Oblique hanging leg raises (right side)
2. Oblique hanging leg raises (left side)
3. Rest
4. Russian twists
5. Rest

OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Quad Roller
1:00/1:00 Pec Roller

For time with partner
42-30-18
KB thruster
synchro toes to bar
*50 double unders after each set
-into-
100 alternating KB Snatch@24/16kg

rest 3 min.

For time
21-15-9
high box jump + squat on box@70/60 cm
burpee pull up/target burpee
*50 double unders after each set
-into-
50 alternating KB hang clean and jerk@22,5/15 kg

Time cap for part 1: 18 min.
Time cap for part 2: 15 min.

EMOM 15
1. 10 deadlift
2. 8 + 8 bulgarian split squat
3. rest

25-20-15
DB Hammer Curls
Banded Curls
Rest as needed.
+
- Rockback Adductor Stretch x 60s each
- Scorpion Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

Partner workout!
10:00 AMRAP
20 Calorie Row
20 G2OH with a plate @20/15kg
20 V-ups

Rest 2:00

10:00 AMRAP
20 Calorie Bike/Ski/Stairs x 1
20 Plate Walking OH Lunges
20 Hollow Rocks

• Goal: Challenging effort
• Split the work with your partner how you wish.

4 Rounds

5 Weighted Pull-Ups
5 Incline Bench Press w/ DB´S

Rest 2:30 between movements

DB Floor Press: Max reps in 2:00 with lightish load
+
- Biphasic Half-Kneeling Pec Stretch
- 5 Parasympathetic Breaths each side (6s inhale + 1s hold + 6s exhale + 1s hold)