For time:

7,5k Row
5k Bike

Split as desired. First row then bike.

TC 48

Every 10 mins x 4 sets:

A.
50 double unders
750/600 m row
40 air squats
20 alternating single DB snatches
15 box jumps

B.
400/350 m ski
20 m med ball lunge walk
15 v-ups
20 m med ball lunge walk
400/350 m ski

2 sets per stations. Time cap 8 minutes per station.

Then we Go !

3 rounds:
10+10 bulgarian split squat
10 push up
15 goblet squat
20 tuck crunches
-rest as needed-

For time:
89 x push ups
37 x Front squat (30 kg/15 kg)
37 x Shoulder to Overhead (30/15 kg)
37 x OHS (30 kg/15 kg)
37 x Hang snatch (30 kg /15 kg)

When barbell touch the floor PENALTY is 19 bar over burpee.

Time cap 30 min

WARM UP + TECHNIQUE 10-15min

--

TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min

--

POWER SNATCH ABOVE KNEE
3×2@RPE7 *3 quality reps reverse pal 2min

--

SNATCH ABOVE KNEE + OHS
6×2[1+2]@RPE8 *2 quality reps reverse pal 2min

---

REBOUND SPLIT JERK
3×3@barbell pal 2min

--

POWER CLEAN + CLEAN ABOVE KNEE + SPLIT JERK
3[1+2+1]@RPE8 *2 quality reps reverse pal 2min

---

3-POSITION PAUSE CLEAN PULL *2cm floor + knee + power position
3-4×3@+5kg today best jerk pal 2min

WARM UP + TECHNIQUE 10-15min

--

TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min

--

POWER SNATCH ABOVE KNEE
4×2@RPE7 *3 quality reps reverse pal 2min

--

SNATCH ABOVE KNEE + OHS
4×2[1+2]@RPE8 *2 quality reps reverse pal 2min

---

POWER CLEAN ABOVE KNEE + POWER JERK
6×2[2+1]@RPE8 *2 quality reps reverse pal 2min

---

REBOUND SPLIT JERK
3×3@barbell pal 2min

---

3-POSITION PAUSE SNATCH PULL *2cm floor + knee + power position
3-4×3@+5kg today best snatch pal 2min

Every 3 mins x 10 sets

30 double unders
10 dumbbell thrusters@2x15/10 kg (use light dumbbells )
15 double unders
10 kipping pull ups / jumping pull up

Rx+: 3-5 bar muscle ups instead of kipping pull ups

Goal: at least 1 min rest each set

---

Every 3 mins x 5

300m run
5-10 burpee
10-15 KBS

OPTIONAL COOL DOWN

AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)