100 DUs

rest 2min

5 min AMRAP:

• 30 air squats
• 20 push press 20/15kg
• 10 pull up

rest 2min

100 DUs

Time cap 15 min (including the rest periods), for every du left undone, you must perform the same amount of calories on the rower immediately after the workout.

For 20 minutes:

• power snatch + snatch balance + hang snatch

1. Strict toes to bar or Strict knee-raises
- 3 sets of 10
- (Eccentric “lowering”)

2. Lateral med ball throw
Tabata – 20 on/10 off

3. Rolling Planks
- Accumulate 50 (25 each side) with as little rest/sets as possible

1. C&J @ 70%
2. Clean + 2 Jerk @ 65%
3. Clean + 3 Jerk @ 60%
4. Rest

3 rounds for time:

• 10 thrusters 42,5/30kg
• 10 burpees

3 sets of:

• front rack walking lunge 16 (8+8) steps (find a challenging weight)
• straight legged deadlift with two dumbbells, 10 reps
• rest as needed

One and a quarter front squats 6x2 (approx. 80/1RM)

3-5 x max time L-hang

8 rounds for time of

• 3 power clean 80/55kg
• 5 high box jump

Hi-hang power snatch triples for 25 minutes
Focus on rhythm with moderate weight.