Clean pull + squat clean + split jerk
9 x1+1+1
Go every 90s.

Sets 1-3 Relative easy
Sets 4-6 Heavy-is
Sets 7-9 Heavy

For Time
20 Box over burpee
30 Wall ball
40 Db snatch
30 Wall ball
20 Box over burpee

Tc 13 min

For time:

cash in: 30 burbee

3 rounds
200m run
20 wallball
20 sit up

cash out: 30 burbee

(Target under 13min, Time cap 18min)

EMOM 15

1 minute : Row 15/11 Calories
2 minute : 15 American Swing 24/16kg
3 minute : 0:30 L-Sit Hold
4 minute : 6 Narrow Grip OHS, 20/15kg
5 minute : 0:40 Pull Apart

• 100 Banded Tricep Extensions (attach to pull-up bar)
• 100 Banded Bent-Over Rows (stand on the band, bend at the hip)
• 100 Banded Bicep Curls (stand on the band and curl)
• 100 Banded Overhead Press (stand on the band and press overhead)

3x 5min ON/1min OFF
AMRAP of
4 Burpees
8 Deadlifts 80/60kg
12 Pushups

Start every set from the beginning

For time;

1k Row
30 Strict Pull-ups
75 Push-ups

• Rx+: Start with 15m Handstand Walk

AMRAP 7:
3 Squat Snatch @ 60/42.5
30 Double Unders

• Goal: Snatches should be challenging, but capable of being done as fast singles. Goal = 5+ rounds.

4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps - moderate height.
Rest 2:00
+
Squat Snatch: Warm-up for Metcon

3rds:

15 archrocks with stick
15/15 adductor crunches = leg on bench