3 rounds

3min AMRAP
8 toes to bar
8 thruster 42,5/30

2min REST

3min AMRAP
Row for calories

2min REST

EMOM x 6 MINUTES
1 Hang Power Snatch + 1 Hang Squat Snatch
or
1 Hang Power Snatch + 1 Overhead Squat
Moderate weight, focus on quality positions

For time
20-15-10
Toes to bar
DB front rack walking lunge 2x22,5/15

2-4rounds

8 bench press
16 banded pull apart

Rest 2mins (or more if needed).
Reset between reps.

Record weight, sets and reps, rests and other details.

For time:
Stairs x 2 or 800m Run
15 x Push-Up
15 x American Swing Kettlebell @ 32/24kg
Stairs x 1 or 400m Run
20 x Push-Up
20 x American Swing Kettlebell @ 32/24kg
Stairs x ½ or 200m Run
25 x Push-Up
25 x American Swing Kettlebell @ 32/24kg

Back squat
3x8 @ 100-103% of 10RM weight
- RPE8-9
- rest 2,5min between sets

A) 4x3 jerk behind the neck from split
Technical weight

B) 4-4-3-3-2-2 split jerk
@60-85% 1RM

C) Accessory
3 rounds for quality
15-20 banded face-pull
20-30s/side KB front rack + OH walk

FOR TIME
30 Toes to Bar
60 Hang Squat Cleans @43/30kg
30 Toes to Bar
Timecap: 12 mins

RPE 9

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 45" wrist mob.
MIN 2 - :25/25 Quad Roll
MIN 3 - 1:00 Rebound Pose

EMOM 12
1) KB/DB Crossbody Carry 30m (right arm up)
2) KB/DB Crossbody Carry 30m (left arm up)
3) Plank hold (30-40sec)