Warm-up:
3x
15/12 Calories erg
15 Floating squats
10 Sotts press BTN
5 High box jumps

A) Snatch

Snatch EMOM 10:
1 @ 78%

Hang power snatch, 4 x 3 @ 65-70%

B) Back squats

3x5 @ 64%

C) Accessory:

Accumulate 60 reps of starfish crunches

Optional:
3x
10 Muscle snatch from squat bottom
10 Sotts press BTN
10 “Lu raises”

Mobility

Lower Body

AMRAP 17

50 Air Squat
40 Sit Ups
30 Push Ups
1:30 Farmers Hold 32/24 KB´s or 32,5/25 DB´s

1500m row HR 110-125 bpm
1500m row HR under 144 bpm
500m 80% of max HR

10:00 Practice
- Strict Pull-Up and Chin-Up
- Strict Chest to Bar Pull-Up and Chin-Up
- Strict Ring Muscle-Up

The idea is to practice and try these movements and get a feeling for your current ability.
You can do a few sets of each solo or partner assisted as needed.

5 rounds;
10 Gorilla DB/KB Rows @24/16kg
15 Hand Release Push-ups
½ Stairs or 200m Row/Ski or 400m Bike
Rest 90s
- Goal: Emphasize quality movement.
- Rx+: @28/20kg and 3-10 Handstand Push-ups for Push-ups

Warm-up:
3x
15/12 Calories ski
10 KBS
10 Goblet squat
10+10 1-Arm half kneeling shoulder press

A) Clean and jerk

3 x 3+1 @ 68%
3 x 2+1 @ 72%
3 x 1+1 @ 75%

Bent over row, 4 x 15 - moderate

B) Front squats

5 @ 65%
5 @ 68%
3x5 @ 75%

C) Accessory:

3x
30 Weight supported flutter kicks
20 Alternating V-ups

Optional:
4 x 15 Barbell bicep curls
4 x 15+15 1-Arm seated shoulder press

Weighted pull ups/ Strict pull ups 3x2x70% 1RM

8-12 T2B
20 m Suitcase Carry w/KB Right arm
20 m Suitcase Carry w/KB Left arm
8-12 Good mornings

E6MOM x5

400m run
50 DU
10 burbee