Push Press
4x2r
Leave 2 reps in the tank.
Rest as needed.
TnG is not allowed.

Wod
10 min for quality
Db box step over 8
Mountain climbers 10
Db push press 12 (6+6)

5 rounds, every 3:00

18/14 Cal Row
6 box jump 30/24"
Heavy Squat clean double. Add more weight after every round.

Snatch 1RM

4 Rounds
1,5 min work / 30s rest
A)Row 20 cal +
ME Wall ball
B)DB snatch 12 +
ME Box jump
C)Run 200-300m

Work up to a heavy complex of
Snatch High Pull+ Hang Power Snatch+ Overhead Squat
+
1min Max reps Snatches @60% of the complex.

Banded stretches for thoragic spine

Optional Accessory

CONDITIONING

For time:

10 Pull-Up
20 Push-Up
30 Sit-Up
40 Air Squat
500m Row
40 Air Squat
30 Sit-Up
20 Push-Up
10 Pull-Up

RPE 2-4, go by feel

with slow pace,
AMRAP
500 m row, focus on technigue
20 blade push ups
500 m ski
20 hollow rocks
1500 m bike
3 + 3 4-position lunge

12 min Practice
2 Split jerk (pause 2s @ dip & catch)

Every beginning 45s x 10
1 squat clean 65%->