• 85-90%
• Rest 2-3min

Power Snatch + Overhead Squat:
Build to a heavy set of 3 Power Snatches + 3 Overhead Squats in 8 sets.
- Rest 2:00
- Option: Technique practice

For time:
40-30-20-10
DB Hang Power Cleans @22,5kg/15kg
Push-ups
Legless Rope Climbs (reps: 4-3-2-1)

Rope Options: legless, legs, less reps, ground to standing with rope.
Timecap: 20 mins

Front squat 5x10x55%

AMRAP 8
6+6 KB Windmills
12 Candlestick Rolls
60 Double Unders

10min EMOM of “Macho Man”

3 Power Clean + 3 Front Squat + 3 Jerk

Pick a loading you have around 30-20sec of rest. Reps unbroken. This can get a bit spicy and it should as well!

"Step Aerobics"
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
10 Squat Cleans (135/95)

Kilos:
Dumbell - 22.5/15
Barbell - 61/43

1.) DU's
2.) Pistol squat
3.) HSPU

• you choose reps.
• go sustainable pace.

3 rounds
1min ON, 1 min OFF
support on rings
HBH
ABH
hang

WOD (S):
5 rounds for quality
5 strict pull up
10 push up
15 abmat sit up
10 KB/DB snatch
5 goblet squat 24/16
30s planking
20s super man hold
60s rowing, skiing, biking