EMOM for 4 rounds:
1) 10 Ring rows + Ring row hold
2) 10 Back extensions + Arch hold
3) 10 heavy DB deadlift + DB hold
4) Rest

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

Complete for time:

500 m Run
50x goblet squats
100 m Farmers Carry
500m run
Sled Push – 2 length
300 m Ski 
30m  Burpee broad jumps
500m run
50m sb lunges
60x wallballs

Open Gym

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

REST DAY

A) Turkish get up
4-3-2-1
- complete the sets unbroken on one side then switch
- try to increase load each set
- rest as needed between sides and sets

Option: practice with moderate loads

B) AMRAP 12 mins
6/6 snatches@24/16 kg
12 box jumps@60/50 cm
6/6 clean and push press
24 air squats

Front squat 5 RM, then 3x3 @ same weight

3 rounds:

AMRAP4
6 shuttle runs (1 rep = 10m)
2 wallwalks
8 toes to bars

*rest 2:00 between amraps

5-5-4-4-3-3

• + AMRAP push presses @heaviest weight

OTD

Go evey 2:30