3x9' AMRAP, 2'rest
200m row
20 alt. DB snatch
20 alt. V-up
20 box jump

continue where you finished

1×10@50%, 1×6@65%, 3×5@70%

Go every 3:00

Run repeats

3 sets of:

600m @ 3K
– Rest 1:30 –
300m @ mile

– Rest 1:00 -

100m @ fast relaxed


– Rest 4:00 between sets –

tempo snatch pull + tempo muscle snatch practice

tempo power snatch + power snatch 10x1, 1' rest, moderate pace

1: 8 db's cleans
2: 10/8 cal ergo
3: 10 db's thrusters
4: 10 ttb / leg raises
5: rest

AMRAP6 x 2 - rest 2 min between amraps

Buy in 200m run
rest of time:
8 wallball
6 push-ups

6-6-6-5-5

Go every 2:30

Shoulder Press

1 x 5 x 65%
1 x 5 x 75%
1 x max 85%

AMRAP 22

10 Pull Ups
15 Push Ups
20 Box Jumps
15 Push Press 40/30kg
10 Front Squat 40/30kg

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise
(use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)