Squat snatch

1-1-1-1-1

STRENGTH

Back Squat

9-7-5-3-5-7-9

Rest as needed between sets.

RPE 4 to 4+

For time:

50 burpees
50 air squat
50/35 push ups
50 wallball
50 sit ups
50/35 cal row.
50 box jumps 24/20"
50 KB swing (american) 32/24kg

1min max calories SkiErg

Block deadlift 3-5 x 2 , AHAP

Work on activating the posterior chain, that should be easier when the barbell is elevated at the starting position! Only count the weight where back remains in neutral position. Deadlifts with rounded back do not count as a result!

Overhead Squat w/ band&kettlebell

5-7 sets x 5 repetitions @moderate weight

Working 20 minutes.

EMOM 10:
MINUTE 1: 10-20s L-Sit Hold
MINUTE 2: 20s Chest Facing Wall Handstand Hold

Mobility

For time:

30 Pistols
25 Pullups
20 DB/KB Snatch 20-25/12-16kg
15 Handstand Pushups
10 Clean & Jerks @70% of 1RM
15 Handstand Pushups
20 DB/KB Snatch 20-25/12-16kg
25 Pullups
30 Pistols

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Rx'd: 95 lb. / 65 lb. (43/29kg)
Scaled: 65 lb. / 45 lb. (29/20kg)

Time cap: 12 minutes