1 rep on the minute of:
Min 1-6: muscle snatch
min 7 rest
Min 8-13: power snatch
min 14 rest
Min 15-20: squat snatch

– Score is the heaviest load for each section.

10 x 20 m sled push. Moderate weight, go fast!

Back squat 5x2 @ tempo 30X1 (more about tempo here)

5 x 5 AHAP

Go as strict as possible (more effort more gainz)

Scaling: Negative=>Negative with rubber band

1) 12 Bent Over Row 60/40kg
2) 10 Ring Push-Up
3) Rest

8-10 x e3mom, this is not an amrap. Alternating:

A)
- 8-10 power clean 70/50kg
- 20-25 wall ball

B)
- 8-10 strict bw dip (use extra weight if needed)
- 20-25/17-20 cal row

15min AMRAP of:

• 5 strict pull-ups
• 10 double KB push press (pick weight)
• 200m run

Every 30 sec. for 10 min.

8 x 60%
1x 95%
7x 65%
2x 90%
6x 70%
3x 85%
5x 75%
4x 80%

5 Cycles of max rounds in 3 min:

3 x Cluster 60/40kg
6 x Push-Up
9 x Air Squat
Rest 1min

Score is total reps!