For time!
40 wall ball
30 KBS 24/16
20 goblet squat 24/16
10 burpee

snacth + clean & jerk technique:

3 x hang snatch + halting snatch 60-70 %

• then build to one heavy hang snatch + snatch set.

3 x 2 x clean + 2 x jerk, 70-75 %

100 Rounds:
1 Power Snatch (50/35kg),
2 Bar Over Burpee,
3 Air Squat.
Target under 30min

AMRAP 9
9 Front Squats 42,5/30kg
9 Push Press
9 Thrusters
9 Lateral Jump over bar

AMRAP 15 (reps)

19 Wallball 9/6kg
19 Cal. Row

8 Rounds for time:
10 Kipping Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats

• 20:00 Cap
• Rx+: C2B Pull-ups

5 Rounds for time:
20 Push-ups
20 Barbell Rows @42.5/30kg
20 Sit-ups
20 Push Press @42.5/30kg

• Rx+: Start each round with 5/3 Ring Muscle-ups
• 22:00 Cap

EMOM 20
Min 1: 10-12 WB shots
Min 2: 6 TNG C&J
Min 3: 15 hollow rocks
Min 4: 10 lateral Burpees over the barbell
Min 5: rest

L1: 40/30kg
L2: 50/35kg

Double under technique

4 Rounds for quality,
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed.