EMOM 10
2 hang squat Snatch

3 RTF
80 x Double under
21 x Kettlebell swing (american) 24/20kg
12 x Pull-up

6 Thruster (50/35)
3 Bar MU

3 rounds for time of :
3 Rope Climb
10 Strict Ring Dip
20 Box Jump @60/50cm

5x 2reps
Heavy thrusters
- from the floor

For Time:
21 – 15 – 9:
Bike for Calories
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats (95/65)
Row for Calories

3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between

C&J (Squat Clean)

12 sets, rest 60-90sec between sets:
1-6 sets: 2x C&J @70-74%, Drop and Go
6-12 sets: C&J @74-80%

Lift with good form and be fast!

Snatch

12 sets, rest 60-90sec between sets:
1-6 sets: 2x Snatch @70-74%, Drop and Go
6-12 sets: Snatch @74-80%

Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%