AMRAP 12:
15 Push Jerks 50/35kg
30 Air Squats
60 Double Unders

3 rounds

30 KB swing
20 alternate hand KB clean and jerk (10 for each hand)
10 + 10 m KB waiter carry
2 min rest

You choose the weight. Focus not on intensity but quality and technigue.

AMRAP 16
25 Wall Balls
20 DB/KB Snatches 20-25/12-16kg
15 Box Jumps

*minute 4, 8 and 12 – do 12 Burpees

EMOM 10
Clean + 2 Jerks

10 rounds for time of:
8 ground-to-overheads, 43/29kg
10 bar-facing burpees

Time cap: 15 minutes

Workout 20.1 details

12 min EMOM
weight 75kg/45kg
3 cleans
2 front squats
1 jerk

Metcon:
15mins for quality
10 hang power snatch 30/20
9 kipping pull up
8 OHS 30/20
7 kipping HSPU
6 burpee over bar

Super set B x 3 sets:
8-12 Z-press (dual KB/DB)
5-10 strict pull up
rest 1:30

Super set A x 3 sets:
8-12 weighted/banded push up
10 dual KB/DB bent over row
rest 1:30

EMOM 12

minutes : 1,3,5,7,9,11, 1 x Heavy Snatch
minutes : Focus lift

in this workout find out your Snatch 1 rep maximum weight. Squat snatch & Power snatch allowed. (no press out)

(OPEN 20 athletes recovery workout. Example 45 swimming, walking, bike, row and stretching)