Snatch

12 sets, rest 60-90sec between sets:
1-6 sets: 2x Snatch @74-78%
6-12 sets: Snatch @78-82%

Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s.
1b) In between sets complete 10-15 Banded Pulldowns

For time

1000 m Row
40 Fr squats 75#
30 Push-ups
20 DL 75#
10 RMU
20 DL 75#
30 Push ups
40 Fr squats 75#
—10 Burpees After EACH movement-80 total
*Sub for your most difficult pull up variation for MUscle ups as needed; you should not be able to string 10 pull-ups unbroken, if so pick a more difficult variation for you
*Sub 2 KB as needed in place of barbell for fr squats and DL

2 Rounds,
New Interval every 4th minute

A) 21/15 Cal. Row
15 DB Snatches
9 Burpee over DB

B) 21/15 Cal. SkiErg
15/10 Cal. Row
9 Box Jump Overs

C) 21/15 Cal. Row
15 KB Swings
9 Goblet Squats

D) 21/15 Cal. Assault Bike
15 Wall Balls
9 Box Jumps

AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups

4 Muscle ups
8 Front squat (60/40)
12 Burpee over bar

6 rounds, E3MOM:

2-position Hang Squat Clean (above/below the knee) + Push Jerk + Split Jerk + 30 DU

Use AHAFA weights (as heavy as form allowes). Start a new round every 3rd minute. Scale if needed.

With Kettlebell:

Right hand:
6 Hang snatch
6 Front squat / Ohs
6 Stoh

Left hand:
6 Hang Snatch
6 Front squat / Ohs
6 Stoh

Rest 2-3min

Just be there.

PartnerWOD, 30min AMRAP.

60sec Chin Over Bar
60sec Handstand Hold, facing the wall
60sec L-Sit
60sec Bottom of the Squat

This is “I Go, You Go” workout. Use a stopwatch. Start the clock when your partner starts the movement and pause it when he is done. You can switch as many times as needed. First you spend 60sec chin over bar (static hold), then handstand hold facing the wall. For L-sit use rings or parallettes. Bottom of the squat should be the best squatting position you can ever have.

If you are doing this alone, use the same principles. Time starts when you start the movement..