12x
Every 45sec
Power Snatch
• Start at about 70% of 1RM and work up to heavy

10 DB Snatch (right)
50ft OH walking lunges
10 DB Snatch (left)
50ft OH walking lunges
50 Double unders

3 Rounds
For Quality

DU`s & Push- ups

For time of:

25 DU / 75 SU
100 Push-ups
50 DU / 150 SU
50 Push-ups
100 DU / 300 SU
25 Push-ups

TC: 25 min

A) Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Monday 25th, go every 90s.

B) 1 Rep of Squat Clean adding weight until you miss. First miss = stop!

AMRAP 7:
Row 250 Meters
1 Rope Climb
10 USA Swing @ 24/16kg

Rest 60s

AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls @20/14

• Rx+: Legless Rope Climbs, 10 HSPU in place of HR Push-ups

Every 4:00:
9 Deadlifts (102.5/70)
12 Barbell-Facing Burpees
15/12 Calorie AB/Row

Score is our slowest round of the five.

Deadlift and ring dips

EMOM

5 deadlifts on the minute for 15 minutes.
Use 60-80% of 1RM deadlifts. Increase weights two times during the workout (eg. on the 5th and the 10th minute..)

Rest 5 minutes

EMOM

10 Ring Dips on the minute for 15 minutes. Scale your reps for your level.

30s. On, 30s. Off for 12min
Hang power snatch
Row/Bike/Skierg

STRENGTH

3-4 rounds, rest as needed:

1) 8 Behind the Neck Snatch Grip Press
2) 10 DB Bench Press
3) 10 Pendley Row

RPE 4

3sets of
AMRAP 5
10 Toes-to-bar
10 Hang Power Cleans 50/35kg
10 Wall Balls

(rest 2min between sets)