AMRAP 6
15 Burpee
20 Abmat Sit-up

Metcon:
AMRAP 10
10 burpee
15 T2B
30 DU

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