Metcon (reps)

AMRAP in 12 minutes of:
5 Strict pull-ups
10 GTOH with 2 DB’s
20 Double-unders

*Choose moderate DB’s and aim for unbroken sets.

AMRAP in 3 minutes:

9 Power snatches 60/40kg
15 Power cleans 60/40kg
21 Jerks 60/40kg
Max reps of OHS in the remaining time

Push press 2RM
3 x 2 @ 90%

Partner AMRAP 15min x 2,

A) 20cal ski, 20 Double Db deadlift, 20 reverse lunge

B) 20cal bike, 20 heavy kbs @32/24kg, 20 box jump

rest 3min between sets

A) Warm-up complex
Snatch pull + high hang snatch + snatch balance
1x 3+3+3 / 1x 2+2+2 / 1x 1+1+1

B) Hang squat snatch
5x3 @60-80% 1RM

C) Upper back accessory 3 rounds
20s crawl + 20s breast stroke + 20s
arm lifts + 20s arm lift hold + 40s rest

Back Squat for load:
#1: 1 rep

4000m row PK2

"OPEN 19.5"
FOR TIME
33-27-21-15-9
Thrusters @43/30kg
Chest to Bar Pull-Ups
Timecap: 20 mins

5 SETS
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean

Start Light and build to Moderate.
Rest As Needed b/t Sets

3x
1-2-3-4-5 reps of:
- Strict chin-ups
Rest 30sec btw sets and 2 min btw rounds.