3 x 1 halting front squat + 2 front squats (no halting)

Halting at the bottom

For time:

50-40-30-20-10

American Swings 24/16kg
Burpees
200m run

(25min time Cap)

On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (115/80)
Station 3 – Max Calorie Bike
Station 4 – Rest

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

1) Deadlift against a band: Heavy 1. Rest 2-3:00.
- 8-10 sets building in weight
- Shoot for 80% of current 1RM (no band)

Work up to a heavy
3 T&G Power Snatch

Takomotor EMOM 20 (40 sec on, 20 off)

Min 1: DU 40 reps
Min 2: OH lunge steps 5/side
Min 3: Box jump overs 10 reps
Min 4: 1 min rest

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 dl
6 snatch
‎4 bk ext

bench press(15)
3x6

Metcon/*Rx(10)
amrap 10
3 snatch 75/55-*95/65
15 plate jumps /*du's

rest 3 mins then
work up to hvy snatch in 8 mins

Finisher
80 cross crunch
30 cuff iso per
1 min sh distraction
2 min bf stretch

10 rounds

2 deadlifts 150kg/120kg

200m run

Row 1500m
20 Power Clean 80/60kg
10 MU

This is for time. Scale if needed. Target <12min but go faster if you can!

10min EMOM
Power Snatch + 2 Overhead Squats
(Work up to heavy)