Weighted Chinup 3x4, 2 RIR,
Tempo 3010, Rest 2min

Build to a Heavy 1-Rep Power Snatch
16:00 to find the heavy single
Option: Technique practice

8 DB thrusters 2x22.5/15kg
16 pull ups
20/15 cal machine

4sets

6 Sots Press, Work in as deep position as possible

6-5-4-3-2
Power Clean & Jerks

• Reps must be Touch and Go.
• Start Moderate and Build Moderate-Heavy.
• RPE 7

AMRAP 32

1000m Bike / 500m Row, Alternating between rounds.
30 Hang Squat Snatch 35/25kg
30 Bar Over Burpees

AMRAP 12
3 Bar Muscle-Ups
6 Pistols
9 Deadlifts 100/70kg
12 Box Jumps

4x8

*after each set 1 legless rope/lay to up

EMOM 12
Clean + Hang Clean + Jerk

AMRAP 8
30 Double Unders
8 Single Arm Devils Press 22,5/15kg