Snatch complex

8x 1 hang power snatch + 1 power snatch 67-77%

5 Sets x Every 3:00

20m Dual DB or KB. AHAP

AMRAP 4

5 Thrusters 40/30kg
10 Jumps Over barbell

Snatch complex

8x 1 hang power snatch + 1 power snatch 65-73%

AMRAP 11 With Partner

30 Dual DB Burpee Deadlift
40 Floor Press
50 Calories Bike

Split reps as you like.

DB´S 22,5/15kg

A) Ring muscle-up technique

B) 8 rounds
In 1min
2 ring muscle-up
AMRAP shuttle run (1x = 7+7m)
Rest 1min

PERFORMANCE
ON A 10:00 RUNNING CLOCK...
50/40 Cal Bike/Row/Ski
100 Back Rack Alt. Lunges @42.5/30kg
Max Cal Bike/Row/Ski w/ Time Remaining...

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FITNESS
ON A 10:00 RUNNING CLOCK...
40/30 Cal Bike/Row/Ski
80 Back Rack Alt. Lunges @20/15kg
Max Cal Bike/Row/Ski w/ Time Remaining...

• RPE 8-9
• Video: https://vimeo.com/814522945

Close Grip Floor Press in Bridge
8-6-4-8-6-4. Rest 2:00
- Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

AMRAP 10:00
250/200 Meter Row
10 Kipping Pull-ups

• Goal: Scale pull-up reps to allow 5+ rounds.
• Scale options: less reps, 10 ring row + 10 kip only.
• Rx+: Chest to Bar Pull-ups

Superset x 3 sets!

Single Arm Dumbbell Z Press x 6-8 each
Rest 60s
Mixed Grip Pull-ups x 8-12.
- Switch grip halfway through the set
- Partner Assisted as needed
- Add some reps on last week if possible
Rest 90s