2 x 7 reps, per side

3 Rounds for quality
30 s. L-sit
5 x Barbell roll out
5 x Lateral raise , right
5 x Skin the cat
5 x Lateral raise , left

Go and have nice 60 minute walk in nature.

5 Rounds for time;
400m Run
500/450m Row
10 t2b
15 db push press

30 Min TC

E5MOM x10:

1. 1000/800 ergo

2. 4 AMRAP of 5 burpees, 10 thrusters 20/15, 15 pull-ups/jumping pull-ups/ring row

AMRAP 16. 3:00 ON / 1:00 OFF

Athlete A, Row Calories

Athlete B, Power Snatch 45/35kg

You can change as you like. Total Calories & Snatch.

2 rounds
1:30 cardio
10+10m banded side lateral walk
10 banded air squats
5 snatch pulls with barbell
5 hang power snatches with barbell
5 snatch balance with barbell

Snatch complex #1 (5 reps per movement)
Snatch grip romanian deadlift
Hang muscle snatch
Snatch grip, behind the neck strict press
Snatch grip, behind the neck push press
Back squat w/ 2 sec pause @ bottom
Overhead squat w/ 2 sec pause @ bottom
20 cal Assault bike, row or 200m jog before the next complex

Snatch complex #2 (5 reps per movement)
Snatch grip deadlift
Hang power snatch
Snatch grip, behind the neck push jerk
Back squat
Overhead squat
Hang power snatch into overhead squat (pause at receiving position before squatting down)
20 cal Assault bike, row or 200m jog before the next complex

Snatch complex #3 (5 reps per movement)
Snatch high pull
Slow pull muscle snatch
Slow pull power snatch
Snatch balance
Snatch pull under
20 cal Assault bike, row or 200m jog before the next complex

Back Squat

4 x 4 x 70%

SO 2:30

30 AMRAP in teams of 3 - one works at a time:

2 laps run together
10 thrusters 20/15
1-2 rope climbs
10 hang power snatches 20/15
20m sandbag carry