Snatch

12 sets, rest 60-90sec between sets:
1-6 sets: 2x Snatch @72-76%
6-12 sets: Snatch @76-82%

Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

SWod
Pull Up - 3-9-3-9-3

MWod
20 MIN AMRAP
10 WALLBALLS 20/14
10 SLAM BALLS 30/20
10 BOX JUMPS 24/20
10 THRUSTERS 75/55

2 rounds
12+12 half kneeling 1 arm db press
15 ring rows
rest 3 min

OPEN 18.5
11.6/12.5
7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters 45/30
Chest-to-bar pull-ups

5x3 HSPU or Strict Press Work

WOD:
800M Run
40 Push Press
30 HRPU
20 Box Step Ups
10 Strict Pull Ups

Post WOD:
Accumulate 3Min Plank

Friday

YGIG
4 Rounds
10 cal assaultbike
15 wallball
-2min rest-
4 Rounds
10 cal row
10 thruster 40kg
-2min rest-
4 Rounds
5 devils press 22kg db
10 boxjump

10min EMOM

1 power Clean&Jerk

Find heavyish

A: Back Rack reverse Lunges
3 x 4 reps
4 reps per leg. Build to heaviest for the day.

B: 3 rounds for time:
30 Russian KB Swing
15 OH Squats
400m Run

Heavy Russian KB Swing - 32/24kg

EMOM 21min

30 Double unders
10 Deadlifts BW
10 Push ups + 1 rope climb