Front squat
4x3r
2 reps in the tank.
2min recovery.

Wod
4 Rounds
30s Clean and jerk 60/45kg
30s rest
30s Box jumps
30s rest
30s C2b
30s rest

2x15 (~50%)

Heavy Set of 3

AMRAP 6:00
Double KB Thrusters @24/16kg

• Option: DB Thrusters (KB first choice!)
• Remember: Friends don't let friends use the KBs-resting-on-top-of-the-shoulders position.
• Correct form here:

Skill - Kettlebell snatch

Metcon (quality)

EMOM for 21 minutes of:
1. 12-20 KB Snatches
2. 10-20s. 1-arm plank on rings, left
3. 10-20s. 1-arm plank on rings, right

*Choose a moderate weight for KB snatch. Split the snatches evenly between both hands.

Snatch
14 min Emom
4x 2 High hang snatch
5x 1 Hang snatch
5x 1 Snatch

EMOM 9
1. One Arm Push Press DB/KB
2. One Arm Ring Row
3. Rest

WU (in addition to what coach says): 2 x 10 blade push up + 10 behind the back barbell lift

-5 x 3 slow turns on rings, feet on the floor front of the rings
-5 x 10-20 sec false grip ring to the belly hold (ring row)
-5 x 1 tempo ring dip (slow descend)
-5 x 10-20 sec ring support hold.

*in ring row, aim to pull the rings as close to the belly as you can. Elbows can be out.
*In support hold, make sure your thumbs are out and the rings are not touching the body. As soon as your thumbs turn inwards, take a break.

15 x Kneeling Landmine Press
6-8 x Negative Chin ups
rest 1min btw movements
aim to 3-4 rds