Clean & Jerk
4x3x70%
Lift Every 3min

Basic Conditioning
For 40min

14 Box Overs With Ball 20/15kg
30 Ring Rows
30 Pushups
44 Reverse Lunges 20/15kg
60 Air Squats
120 Double Unders

Bench Press x 5
Rest 90s
Decline Ring Row x 5
Rest 90s

3 AMRAP
max rep burpees

rest 4 min

3 AMRAP
max rep ring row, NO pull-up

Metcon:
3-4 rounds for quality:
5-10 strict HSPU
5-10 strict T2B
10-20 steps DB/KB OH walking lunge
30s hollow hold / 60s planking

3 super sets:
5-10 strict pull up
20 alternating DB/KB floor press
rest 1:30 between sets

1) Hang snatch + snatch 5x(3+3) x 65%
2) Dragon flag 3x1

10x
alt. between A and B
New set every 4th minute, each for time

A) 20 Wall Balls
15 DB/KB Snatch 20-25/12-16kg
10 Box Jumps

B) 20 Situps
15 HR Pushups
10 Target Burpees

AMRAP 4
10 Box Jump 60/50cm
20 KB Swings 32/24kg

Rest 2min

AMRAP 4
20/15 Cal Row
20 Superman Rock

AMRAP 3:
9/6 Calorie Assault Bike/ Row
12 Power Snatches 40/30kg

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike/ Row
8 Power Snatches 50/40kg

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike/ Row
4 Power Snatches 60/45kg