3x4 Min AMRAP with 60 secs rest between
Think of this as 12 min AMRAP with rest. Pick up where you left off.
20/15 cal machine
8 t2b
20 db snatches

Goal is to beat last week! Repeat on same machine and exactly the same as before.

6 Strict Shoulder Press

Build to a heavy set of 6 presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

Snatch + Hang snatch + Snatch balance + OHS

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

Squat clean + Front squat + Push jerk + Split jerk

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

RX 40/30kg
Sc 20/15kg

1) Hollow Rock
2) Russian Twist
3) V-Up
4) Rest

First round is your baseline/goal, the goal is to be in +/-3 reps for each movement!

EMOM 14

3 - 3 - 3

2 x KB's 24/16kg

1) 10 Dip
2) 10 Reverse Ring Row
3) Hollow Hold 40s

3 x 10min amrap

A)
40m sled push
80m farmers walk

B)
250m row
8 burpee over rower

C)
12 db thruster 2 x 35/25lbs
10 abmat sit up

rest 3min between amraps

Clean high pull + Power clean + Clean & Jerk

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

% of 1RTM C&J