A) On the minute for 6min
2 pause power snatch
(1s pause above knee & catch) @55-65% 1RM

On the minute for 6min
2 pause power snatch
(2s pause at catch) @70-80% 1RM

B) 3 rounds
8-10/side DB/KB bulgarian split squat
12-16 jumping lunges
2min rest

Front squat 5x60%, 5x70%, 5x75%, 5x80%

Tempo Strict Press 31X1
3x8 @ moderate weight all sets
Tempo: 3 down, 1 pause at shoulder, fast up, 1 pause at lockout

Hang clean 1RM

Find your max load of the day.

Front squat 5x60%, 5x65%, 2x5x70%,

A) AMRAP x 8 MINUTES
5 DB Devils Clean @50/35lbs
10 DB Push Press
200m Run

B) 3 ROUNDS FOR TIME
10 Alt. DB Devils Clean
7/7 Single Arm DB Push Press
200m Run
Timecap: 10 mins

Rest 3:00 between A and B
A with double DBs, B with single DB
RPE 8

FINISHER - FOR QUALITY
30-20-10
Banded Pull-Aparts
Banded Good Mornings

3rounds:

3-10 strict pull up
15 bicep curl

AMRAP 12
12 Air Aquats
12 Back Extensions
12 Situps
12 Wall Ball-Push Press (to target)

Rest 3min

AMRAP 10
10 Reverse Lunges (with DB)
10 DB Snatches
10 V-ups
10 Pushups

Rest 3min

AMRAP 8
8 Pistols
8 KB Swings (heavy)
8 Hollow Rocks
8 Pullups

Rest 3min

AMRAP 6
6 Burpees
6 Box Jumps
6 Toes-to-bar
6 Handstand Pushups

AMRAP x 17 MINUTES
200m run/ 250m row/bike/ski
6 Box Jumps Step Down @ 60/50cm
14 Alt. DB Hang Power Clean @22,5/15kg
*Increase Box Jumps by 4 reps each round

4 SETS x 4:00 RUNNING CLOCK...
50 Double Unders/75 single under
25/20 Cal Row
7/7 Single Arm DB Shoulder to Overhead @ heavy