30rds
5 x WB
3 x HSPU
1 x Power Clean (225/155lb)

Run / Walk / Bike / Swim / Row for 45-60min
(Heart Rate: 50-65%/max HR)

Accessory
3-4 Rounds
Dual kb front rack tempo squats 6
Monster walk 20 steps
Pallof press 5+5 (3s hold)

Halting push press, 4 x 4

Halt at the bottom of the dip

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

Rest 2min

AMRAP 4
25/20 Cal Row
25 Superman Rock

Snatch pull below the knee 3x5. Use 80-100% of 1RM snatch.

Snatch: Heavy 1 in 12 sets. Rest 90s.

• Goal is to hit 90%+ of 1RM if known
• Any style snatch is acceptable today
• Option - technique work for 10-12 sets

70% MAX

CONDITIONING

EMOM x12

1) 10 Russian KBS @32/24kg + 10 Push-Up + 5 Box Jump @75/60cm
2)15/10cal Row

RPE 3 to 4

Target: all sets unbroken

Tailor the rep scheme and loading to fit your fitness level.

"BlooDThirsty"
AMRAP 12:
12/9 Calorie Assault Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Kilos: Deadlift - 70/48