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:

6 rounds for time:

• 3 Any Way Shoulder to Overhead @ 85/50kg
• 6 C2B Pull Ups
• 9 Clapping Push Ups

Find your todays 1RM

EMOM x 10

1) 10m Db/kb walking lunge
2) 20-40s plank hold

Challenging weight but no bad reps. Rest two min between sets.

4 sets of
8/side Back Rack Reverse Lunges
6-10 Handstand Pushups