8min emom
2 Hang snatch 70-80%

AMRAP 10
5 power clean 60/40
10 box jump
30 DU

1a) Floor Press in Bridge: 5 x 5. Rest 45s.
- Build in weight each set
- Aim to improve on last week if possible
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
- 1 challenging weight for all sets
- Same load as last week

Every beginning 90s x 7
2 Power clean + 1 clean + 1 split jerk 70-80%

4x
4min ON/2min OFF

alt. A and B

A) AMRAP of
7 Ground to Overhead 60/40kg
7 Pullups
7 Box Jump Overs

B) AMRAP of
10 Front Squats 60/40kg
10 Single Arm Devils Press 22,5/15kg
10/7 Cal. on a machine

Clean + hang clean 5x(3+3) x 65%

Partner Amrap 12
120 DU
20 t2b
12 DB/KB box step overs

Men 20-25kgs, ladies 15-17.5kgs

Tabata:

Squat Snatch 50/35kg

3 Rounds:
50 Air Squats
10 Power Clean and Jerks 60/40kg

Light Option
3 rounds:
30 Air Squats
6 Power Clean and Jerks

Accessory
3-4 Rounds
Box step down 4+4
Pallof press 4+4 (3s pito)
One arm ring row 4+4