Back Squat 4x3 @82,5-87,5%

Hang Snatch, above knee. Catch 90 degrees ( power ) and Freeze.

5 x 2 @ Every 1:30

Hang Squat Snatch. Catch on bottom and Freeze

5 x 1 @ Every 2:00

Thruster
3x5

EMOM 12
1. 8 Pull-ups
2. 40 s Hollow Rock
3. 5-15 m HS walk

5 Rounds for time;
15 DB floor press 2x22.5/15kg
8 strict chin ups
15 DB squats 2x22.5/15kg

17 Min cap

AMRAP x 10 MINUTES
1-2-3-and so on...
Deadlifts @90/60kg
3-6-9-and so on...
Hand Release Push-Ups
5-10-15-and so on...
Wall Balls @9/6kg

OPTIONAL COOLDOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roller
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed btw Sets-

3 power cleans 60/40kg
3 t2b
3 box jump overs
6
6
6
9
9
9
Etc
Going up in 3’s

WORKOUT (PERFORMANCE)
5 ROUNDS FOR TIME
4 Bar Muscle-Ups
6 Hang Power Snatches @52,5/35kg
12/10 Cal Bike/Row/Ski
2 Bar Muscle-Ups
3 Hang Power Snatches

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WORKOUT (FITNESS)
5 ROUNDS FOR TIME
4 Kipping Pull-Ups / Jumping Pull-Up
6 Hang Power Snatches @42.5/30kg
10/8 Cal Bike/Row/Ski
4 Kipping Pull-Ups / Jumping Pull-Up
3 Hang Power Snatches

• RPE 8
• Daily Video: https://vimeo.com/792408099

PERFORMANCE
3 SETS
5 Push Jerk
3-5 Pulling Reps
Rest As Needed b/t Sets
Progression: Kipping Pull-Up, Kip Chest to Bar, Bar Muscle Up

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FITNESS
3 SETS
5 Push Jerk*
3-5 Pulling Reps
Rest As Needed b/t Sets
Progression: Ring Row, Partner Pull-Up, Partner Chest to Bar

• Both group add weigh to the bar each round: Light start and build to final workout weight.