Snatch 2-2-2-2-2
-no TNG reps, control the bar down and you can do full reset between the reps
-squat snatch

AMRAP 4
15 Wall Balls
30 Box Jumps

Rest 2 minutes

AMRAP 6
4 Squat Snatches (L1: 45/25kg / L2: 60/40kg)
6 Pull-ups (L1) / C2B (L2)

Rest 3 minutes

AMRAP 8
15 burpees
10 front squats (L1: 45/25kg / L2: 60/40kg)

Practise: Kipping pull up and kipping chest to bar pull up

1 x max time in false grip hang, the 3 x 50 % of the max effort

3 x 3 weighted false grip pull ups ( scale : no weight or with a band)

3 x 5, with 3 sec pause at the bottom. Come up on partners order.

Hold the barbell below the knee 5 x 10 sek, 1 min rest,

80 - 100 % of C&J

8 Intervals of;
2 Min Run
2 Min Rest
2 Min AMRAP: 10 Pull Ups, 10 Box jumps, 10 KBS 32/24kg
2 Min Rest

32 Mins Total

2 power snatch + 3 x push press behind the neck, building up to heavy set (75-80 % of 1 RM Squat snatch).

Record the results of the last 3 sets.

Accumulate 5 min in bridge. Every time you come down, do 3 skin the cats.

12 min AMRAP

3-o squat clean (over the knee, below the knee, floor) 75 % of 1 RM
5 x boxjump (60/50 cm)
7 x boxjump (75/60 cm)

Tempo ring row + pistols tabata

16 rounds (8 min)
20 sec tempo ring row (9 sec down, 1 sec up)
10 sec rest
20 sec pistols (scaling on a plyobox)
10 sec rest

3 x max reps in kipping toes to bar