EMOM 5
3 Power Snatch + 3 Hang Power Snatch @ ~50%

Rest 1min

EMOM 5
2 Power Snatch + 2 Hang Power Snatch @ ~60%

Rest 1min

EMOM 5
1 Power Snatch + 1 Hang Power Snatch @ ~70%

For time:

• 30 kb swing @ 32/24kg
• 30 thruster @ 42,5/30kg
• 30 kb swing
• 30 box over burpee
• 30 kb swing

7 Rounds:

15/10 cal row
15m/15m One arm farmers carry
10 Box step up (alt.)
10 Strict knee raises
1.30min Rest

Time cap 35min

70-80% effort

10 to 1
Power Jerk 60/ 37,5kg
Bar facing Burpee
For Time
12min Time gap

(90% 1RM)
5 @50%
3 @60%
1 @70%
AMRAP @75%

3x15 GHD sit-ups or T2B

CONDITIONING

Barbell Cycling (3/3)

Every 90sec x10

Touch and go reps
A) 9 Power Clean
B) 6 Push Jerk

RPE 3+ to 4

Target: Add 2,5-5% compared to last week and use same loading for both movements. This is barbell cycling, do not do reps at any cost and bad form

4 Rounds For Quality

20 sec work 20 sec transition

1) Hollow Hold w/plate
2) Handstand Hold
3) Chin-Up Hold
4) Support Hold

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

https://games.crossfit.com

10 MIN AMRAP

30 power clean (50 kg)
10 pull-up
30 box jump
10 pull-up
30 DU
10 pull-up