3x10 (70%, across)
Rest 2min...

Amrap 8
DU 60 reps ( 1 min DU practise)
Hang power cleans 10 reps
T2B 10 reps

L1: 50/35kg
L2: 60 / 42,5kg

-goal 3+ rds

Seated pike leg lifts
3 x 15-20 reps
rest 60 sec

Optional Accessory
WEIGHTLIFTING

Snatch

EMOM x12

EMOM x12
1-3@RPE 3
4-6@RPE 3+
7-9@RPE4
10-12@RPE 4+ (1-2 reps in the tank)

Try to add 5-10% compared to last week.

EMOM 12

1 minute : 200 m Sprint
2 minute : 5+5 DB Snatch 22,5/15kg
3 minute : 12/9 Calories Row

CONDITIONING

E2MOM x10

4-8 Power Snatch @60-70%
4-8 C2B
4-8 Bar over Burpee

These are on the same 2 minutes.

RPE 3 to 4

You should have +45sec to rest on each round. All reps unbroken.

10min AMRAP:
10 toes-to-bar,
30 double-under

Metcon (reps)

AMRAP in 6 minutes of:
2..4..6..8.. reps of
Box overs 24”/20”
Toes to bars

Accessory:

Bulgarian split squat, 4-5 x 10/10 - moderate
Box over jumps 15-20 reps total
(Jump OVER the box - not on it)

5 Rounds of:
12 Bar over burpee
12 C2B Pullups
12 Hang Power Cleans 50/35kg

(rest 1min between rounds)

Metcon:
For time
1000m run
20 push press 50/35
60 DU
15 push press 50/35
40 DU
10 push press 50/35
20 DU