On the minute for 30min
1. 15 double DB bench press + AMRAP double DB deadlift @2x22,5/15
2. Easy jog
3. 15 KB swing + AMRAP KB goblet squat @24/16
4. Easy jog
5. 15 v-up + AMRAP burpee
6. Easy jog

*Choose weights that you can do 15 reps unbroken in every round

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @35-50%
5x1+1+1 snatch pull + hang power snatch + hang squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 10-8-6-6-6 reps @60-65-70-75-80% of 1rm
rest as needed bwn sets

Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght Supersets:
5-5-3-3-3 front squats @from light to moderate heavy
5-5-3-3-3 weighted chin ups @from light to moderate heavy
rest 2-3 min bwn sets

Metcon
7 rounds for time
21/28/36 double unders (pick one number to hit every single round) or double amount of single unders
7 dumbbell bench press @rx db's OR ring push ups
7 toes to bars / 10-14 v-ups

Warm Up
2 sets
15/12 calories of echo bike
15/12 calories of ski erg or rowing
rest 1 min bwn set
start easy and second set easy/mod

Metcon
3 sets, new set every 5 minutes (15 minutes)
20/16 calories of echo bike @moderate or mod+ pace
20/16 calories of ski erg or rowing@moderate or mod+ pace
time target sub 2.20-2.40.

then some prep for power clean&jerks and start waves!

Weightlifting
3 waves of power clean&jerks
3 reps @50-55-60%
2 reps @60-65-70%
1 rep @70-75-80%
go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!

Warm Up
3 rounds
1 min cardio, add speed
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
2 Sets
8 Thrusters @50-60%
rest 2-3 min
6 Thrusters @60-70%
rest 2-3 min
4 Thrusters @70-80%
rest 2-3 min

Metcon
2 sets
24/30 calories rowing or 24/20 calories air bike
8-10 tng power clean&jerks @42.5/30kg or 25/35kg
8-10 front squats
rest 1:1 bwn sets, alt time with partner full round

Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift
+
Burgener Snatch Warm Up
2x through with empty bar

Weightlifting
3-4x1 snatch pull + hang power snatch + hang squat snatch @60-70% of 1rm
3-4x1 power snatch + 1 squat snatch @70-80% of 1rm
rest 1.5-2 min bwn sets

Metcon
Amrap 8
2-4-6-8-10-12-14 reps..
db snatch
burpee pull ups or burpee to target

Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift
+
Burgener Clean&Jerk Warm Up
2x through with empty bar

Weightlifting
3-4x2 power cleans + 2 push jerks @60-70% of 1rm
4-5x1+1 squat clean + split jerk @70-80% of 1rm
rest 1.5-2 min bwn sets

Metcon

15-12-9-6-3 reps for time
Deadlifts @50% of 1rm
Handstand Push Ups / double db z-press

20min for Load and Quality

8/8 Seated alt DB Shoulder Presses
10-12 Banded Curls
8-12 LU Raises
6/6 Cossack Squats

3 rounds for time:

• 200m KB Baby Carry @ 32/24kg
• 28 KB Swings @ 32/24kg
• 14 Strict Pull Ups

10 x e75s: (alt. 1 & 2)
1) 6 strict pullup @ RIR 1-2 (weighted if needed)
2) 8-10 DDB incline bench press @ RIR 1-2
-> DDB bench: