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

6 x Push Ups max. reps

SO 2:30

Power Snatch
4x4x65%
Lift Every 3min

Accessory
3-4 Rounds
3-point Dumbbell row 6-8 L/R
Dual Kb front rack lunge 6+6
Straight leg weighted sit up 8

3 rounds, with empty Barbell:

5 Clean Pull
5 Clean Grip Muscle Snatch
5 Good Morning
5 Kangaroo Squat
5 Behind the Neck Press
5 V-Up (no barbell)

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5-10 Down Dog to Cobra video and/or Banded Thoracic Flow video