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

15-10-5

• thruster 60/42,5kg
• bar over burpee

4 rounds

4-6 hang power clean
rest 2min
4-6 db bench press/ ring push up/ push up, tempo 3101
rest 2min

more weight than last week
same weight in all sets
no belt

Built daily heavy
6 reps (max 1-2 rep reserv)

then
4 reps @ 107% heavy 6 reps
2 + reps @ 113% heavy 6 reps
(+ = max reps, minimum 2 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg