A:
Snatch
Every 90" for 8 rounds
Work up to a heavy load of the day, maintains balance and tension off the floor throughout sets.
Post loads to comments.
B:
AMRAP 15'
50 DU
20 DB Thrusters
Scale DU's to SU's or 20 DU attempts.
RX DB at 45% Bodyweight, heavy enough to possibly need to break reps to 2-3 sets.

Row intervals
7 x 500 m, tempo as in a 2k row
Rest 2 min between sets
Rest 5 min after 4th set

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Discontinue the workout if the 500m speed is +-1 second of the first interval, no matter which repeat you are on.

Lepoja

Saturday

Find a heavy sets in 20min.
1 Snatch (10min.)
1 Clean & Jerk (10min.)

For Time:
Run 400 m
Double KB Farmer Carry (2X32/24Kg) 100 m
Run 800 m
Double KB Farmer Carry (2X32/24Kg) 100 m
Run 400 m

Muscle

Upper - Power
5-3-3-1-1-1

Metcon

(1000 m row,9 burpee,250 ski row-750 m row,15 burpee,350 ski row- 500 m row,21 burped,450 ski row.)for time

Muscle

Lower
H - Back Squat
M - OH Walking Lunge
L - Step Ups

H - Deadlift
M - Banded Pull Through
L - Good Morning

H - Weighted Sit Up
M - Banded Crunch
L - Crunch

H - Toe to Bar
M - Landmine Twist
L - Toe Taps

Metcon

• 3min. Bike/Row/Run

• 60s. Squat + twists

• 60s. Up/Down dog

• 60s. Shoulder rotation w / stick

• 2x
  6 Snatch/Clean gripDeadlift
  6 Muscle snatch/clean
  6 OHS/Front squat
  6 Press

• 2x
  3 Position snatch
  3 Position clean
  3 Split jerk

• Mobility...