3 rounds, 3 min each set @ 70%

1.
3 min Row

2.
30 s KB Front rack+Overhead hold R
30 s KB Front rack+Overhead hold L
30 s KB Farmer+Front rack hold R
30 s KB Farmer+Front rack hold L

3.
3 min Bike

4.
15 Wallballs
15 Box Jumps

*Wallball and Boxjumps 1 round/3 min

In 10 minutes

• find 1RM hi-hang full snatch

3 rounds for time:

• 7 x deadlift (2/3 of 1RM)
• 14 x chest to bar pull-up
• 200m sandbag (or heavy plate(s) or dumbbell) run (heavy)

5 rounds for load:

• 3 x power snatch
• 5 x snatch push press
• 5 x OHS
• 5 x good morning
• 5 x back squat

Time is not an element, but try to rest as little as possible

Halting snatch deadlift + snatch pull + power snatch + snatch balance x5

On the min for 10 min:

• Odd mins: 10 heavy kettlebell swings
• Even mins: 10 t2b

In the metcon all sets must be unbroken. Scale number of reps down if necessary.

10 min AMRAP

• 15 muscle snatches 35/25kg
• 15 box jumps

Shoulder to overhead

• find a heavy set of eight reps
• do three touch and go sets of six @ heavy8 -10%
• do 1-2 muscle ups/ bar muscle ups or 3-6 reps of your highest pull up level after every set
• rest 3min between efforts

5 rounds for time:

• 10 muscle snatch 35/25kg
• 50 du

Rest 5min after first workout, then:

40 t2bs for time

• every time you let go of the bar do max reps hspu or static hand stand hold. tc 8min