For time :

50 Sit Ups
50 Air Squat
50 Pull Ups

• EMOM 3 Burpees, start at burpees

TC 8

For Time
2 Rounds:
8 Power Snatches 50/35kg
8 Lateral Barb. Burpees

2 Rounds of:
8 Power Snatches 40/30kg
8 Lateral Barb. Burpees

2 Rounds:
8 Power Snatches 35/25kg
8 Lateral Barb. Burpees

*Score = Time it takes to complete the workout

AMRAP 5:
16 Double Dumbbell Front Rack Reverse Lunges
12 Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMRAP 5:
16 Double Dumbbell Front Rack Reverse Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5 :
16 Double Dumbbell Front Rack Reverse Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: 22,5/15kg

RX+

AMRAP 5:
16 Double Dumbbell Front Rack Reverse Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMRAP 5:
16 Double Dumbbell Front Rack Reverse Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5 :
16 Double Dumbbell Front Rack Reverse Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: 22.5/15

*Score = Total Rounds + Reps

Back squat
5x3r @ 75% from max for day
90s. recovery

6x4

V2

Pause Back squat 3s
5x2 v3

add to notes if you do strict or kipping

Accessory
3-4 Rounds
5+5 pallof walk
8 Ghd hip extension/ Box ghd (weight)
8+8 Banded Hamstring curl

EMOM x 12, hang squat snatch

6min x 3
6min x 2

Push Press + Push Jerk + Split Jerk
7-8 sets x 1 + 1 + 1

• Working on technique and building weight as you see fit. Little heavier than last week if possible.
• Rest 90s - 2:00 between sets (heavier sets rest on the longer end)
• Option: Stay light, technique focus only.