Push press 3x3x90%

3-4 rounds:

Run 400m
5-10 Strict C2B
10 High Box Step-Up
15-25 GHD Sit-Up
5-15 Strict Ring Dip

RPE 2-3

Close Grip Strict Chin-ups: 5 x 5. Rest 60s.

Options:
– Weighted
– Bodyweight
– Partner Assisted

Leg&Hip mobility

12min snatch EMOM

1-4 min 1 x snatch 75-80% 1 RM
5-8 min 1 x snatch 85-90 % 1 RM
9-12 min 1 x snatch 95-100% 1 RM

1. Burpee: (8-15)
2. DU: (40-60)
3. Db snatch: (8-12)

5 rounds for time:

50 DU
20 hollow rocks
10 C2B

Squat Clean + 4 Front Squat

3-6 sets

RPE 3-4, go by feel

5x (Power Clean, Front Squat, Clean)

Weights 80-90 % of 1 RM Clean

Amrap 12

Ski Erg calories 14/12
DUs 40 reps

Have to change every minute so both do 6 times work at ski erg and DUs. Reset the machine every time.