Partner workout ygig;
16 Ring dips
20 t2b
100 double unders

8 Rounds

40 sec work 20 rest

Tng power snatch 45/30kg
Air squat
Jump over barbell
L-sit ups
Good morning with DB

Front Squat: 1RM. Rest 2:00-3:00

– Build over the course of 8-10 sets.
– Your last 2-3 sets increase rest if needed
– Beginner: Work up to a moderate set of 5 or work technique with the Goblet Squat.

Every 4:00 x 4 sets:
30m Front Rack KB Carry
10 Double KB Clean + Push Press @24/16kgs
30m Front Rack KB Carry

15 Min to Find a heavy single.

Try and go for a squat clean and a split Jerk

EMOM 12
2 Power Snatches

5x3 chin up

EMOM 12

2 push ups + 4 sit ups + 6 airsquat + Squat Snatch 60/42,5kg

8-10 Rounds of:
Sled push Sprint x 15-30m. Rest approx 2mins

• Sled should be moving fast and consistently. Adjust distance/weight to get that!

Find Hi-hang snatch 1RM