3 rounds
300m run
10 box over burpees 60cm/50cm

3RM Back Squat

• look for training 3 rep max
• not absolute max

Run 200 meters
15 box jump, 24 inch box
15 Wall ball shots, 20 pound ball
3 Rounds for Time

• OH-Reverse Lunge: 8+8
• KB One leg Romanian deadlift: 8+8
• One hand KB Z-press: 8+8
• Russian Ab twist: 16 (Rest as needed)

5x
1 Pause Clean pull + 1 Pause High hang squat clean + 1 pause jerk (30-60%)

5x
1 Hang squat clean + 1 low hang squat clean + 1 jerk (30-60%)

Snatch skills

on the min for 10 minutes:

Odd: 8-10 Muscle snatch (light weight)
Even: 10-15 V-ups / tuck ups

On the min for 10 minutes:
Odd: 6-8 pause overhead squat (light weight)
Even: 30 sec side plank crunch left side (slow tempo)

On the min for 10 minutes:
Odd: 6-8 High hang snatch (light weight)
Even: 30 sec side plank crunch right side (slow tempo)

10 Prone KB row,
5-15 Ring Dips,
10m Dragon squat,
20-50 cal Monostructural (Run 400m),
10-20 Lunge Rotation Ball throw

Accessory work

100 banded triceps pushdowns
5 strict pull-ups or 10 ring rows every time you take a rest.

5 rounds for time:
400m Run
30 Wallball (20/14lbs)
30 Box jump (60/50cm)

Time cap: 30min.