Five heavy sets of ten. Rest 2-3 minutes between sets, not longer.

First a 15min AMRAP of

• 3-6-9-12-15... of Hang power snatch 50kg/35kg
• 200m run or row

Then have a nice 5 min rest and after that a

Second 15min AMRAP of

• 3-6-9-12-15... of overhead squats 50kg/35kg
• 200m row or run

For time:

• 30 cal row
• 20 box over burpees
• 10 full clean 70/50kg

6 x 3min on/2min off, alternating

A)
20/17cal row
10 bw dip
max reps dumbbell snatch (pick weight)

B)
25 wall ball
10 pull up
max reps box over burpee

Shoulder Pess 5x5
Try to hit the same weight throughout the working sets @ 75%

Build up to 2 + 1 RTM in 20min

"Twenty / Twenty"

20 DB Snatch (22,5/15kg)
20 Box Over w/DB (60/50cm

TC 3min

3x3 AHAP

For high quality intensity:

YGIG / couplet
12 Fat bar front rack step b. lunge (2x 20/15kg)
12 Ring row neutral grip

12 Fat bar zercher step b. lunge
12 Ring row neutral grip

12 Fat bar oh step b. lunge
12 Ring row neutral grip

5 Rounds

A1)
Romanian deadlift x 6
Tempo 3-0-X-1
Rest 1:30

A2)
Shoulder Press x 6
Tempo 3-1-X-1
Rest 1:30