12 Min Amrap
10 x Shuttle Run (7.5+7.5m)
2 rounds
15 air squat
5 Pull Up or Ring Row
*Scale Shuttle To 250/200m row if needed

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

POST WORKOUT STRENGTH (ALL)
3 SETS FOR QUALITY
10 Plate Front Raises
15 Plate Gun-Hold Curls
1:00 Nasal Breathing Walk
No Extra Rest b/t Set

• RPE 5

• 10 minutes for hang snatch pull + hang power snatches 2+1.
• 5 minutes for passing the knee on power snatch.
• 15 minutes for power snatch doubles. Go up to 80% if feeling good.
• rest of the time power snatch singles

1) kick up to handstand + HS hold 4x(3+30s)
2) partner assisted ring Mu or ring row MU 5x5

4 sets
10 Bench Press
5+5 Alternating One arm kb bench presses
15 Band Pull Aparts
10 Pull Ups or Ring Rows
*rest 1 min btw sets

AMRAP20 with partner (you go I go):

10 Power C&J 70/50 kg
16 Ring Dips (Advanced 2 rMU and 6 ring dips each)
24 KB Swings 32/24 kg
60 Double Unders
16 kipping (deficit) HSPU
24 walking lunges with KB (front rack or OH)
20 T2B

REST 5min

AMRAP20 with partner (you go I go):

10 Hang squat clean
16 C2B / pull up
24 GHD sit up
60 m suitcase carry
8 BMU / strict pull up
24 Box jumps
20 m HS Walk / 4 HS walks to the wall

Warm-up

3x
15/12 Calories row
5 Snatch pulls
5 Muscle snatches
5 Behind the neck shoulder press
5 Overhead squats
5 Low hang snatches
10 Sit-ups

A) Snatch & Snatch pull

Primer: "3-position snatch", 4 sets @ 55-65%
- Above knee, below knee, floor
 
Worksets:

Snatch
3 x 1 @ 75%
3 x 1 @ 78%
3 x 1 @ 82%
*Rest 1:00-2:00 min between sets.

Halting snatch deadlift + Snatch pull
2 x (2+3) @ 95%
2 x (1+2) @ 100%
of snatch 1RM.

B) Back squats

5 @ 79%
3 @ 83%
2 @ 85%
5 @ 81%
3 @ 86%
1-2 @ 88%

C) Bonus

3-5 Rounds of:
:30s Weighted wallsit
:30s Basketball abs
10+10 Weighted bulgarian split squats
15 Banded pull aparts
15 Banded tricep extension

15 Min Otm
*5 Deadlift (build to days moderate)
*5-10 Handstand Push Ups Or 10 Dual Kb Presses
*15/12 Cal Erg

Every 90 sec x 6 sets
1 Clean Pull
1 Clean High Pull
2 Power Cleans
*Work Up To Days Moderate