EVERY 3:00 x 3 SETS
5 Hang Power Snatches*
Gymnastics Pulling**
*Start at workout weight and build slightly past.
**Gymnastics Pulling Options:
3-5 Up-Down Pull-Ups
3-5 Chest to Bar Pull-Ups
1-3 Bar Muscle-Ups

IN TEAMS OF 2
8 ROUNDS FOR TIME
15/12 Cal Bike/Row/Ski
12 Hang Power Snatch @ light
6-9 Bar Muscle-Ups or Up-Down Pull-Ups

Timecap: 21 mins

Complete waterfall style. P1 completes 15/12 Cals while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cals and so on.

3x 10min ON/2min OFF

Teams of 3

A) Bike —>
3x8m Shuttle Run + 12 Box Jump Overs + 3x8m Shuttle Run
—> Rest

B) Row —>
3x8m Shuttle Run + 12 Wall Balls + 3x8m Shuttle Run
—> Rest

C) SkiErg —>
3x8m Shuttle Run + 12 DB Snatches + 3x8m Shuttle Run
—> Rest

1. Power clean + hang power clean + Jerk. 15 minutes to build up.
2. Squat clean + hang squat clean + Jerk. 15 minutes to build up.
3. Squat clean + hang squat clean + front squat + Jerk. 10 minutes to build up. Don't max out. Aim for a solid ~80% of C&J 1rm. At least 5 lifts for a set.

Warm Up
2 rounds
2 min cardio (add speed during 2 min)
10/10 single leg RDL
4-6 burpee pull ups
:40 side plank hold R/L

Strenght
Speed Pause Bench Press 4x4reps @50-55% (1 sec stop at chest)
perform 4 weighted/bw strict chin ups right after (as sharp as possible) @20-30% of 1rm
rest 3 min

Metcon
4 rounds @treshold pace
1 min jump rope (double unders or single unders)
8-12 kipping pull ups / 6-8 banded strict pull ups
5 deficit strict hspu / strict hspu / box hspu

3 min rest

4 rounds @treshold pace
1 min cardio machine
8-12 toes to bars / small kip knee raises x 12-16 reps
5 deficit kipping hspu / kipping hspu / 2 wall walks

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
15-20 Air squats
15-20 Banded pull aparts
15-20 Banded overhead tricep extensions
5 Muscle snatches
5 Snatch grip shoulder press behind the neck
5 Overhead squats
:20s L-sit hang from pull-up bar

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SNATCH

3 Rounds of:
1 Snatch @ 86-88%
1 Snatch @ 88-90%
1 Snatch @ 90-92%
Rest 1:00-2:00 min between sets.

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 100% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 8/8 (hard)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (hard)

Snatch grip bent over row,
3-4 x 8 (hard)

Sotts press,
3-4 x 6 (moderate)

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CONDITIONING

For time:

30/21 Calories row
30 Bar over burpees
30 Overhead squats, 50/35kg

AMRAP 15

150m run / or 18/14cal machine
6 Db thruster @22,511/15kg
3 bmu / scaled 5 pull up

Target 6-8 rounds / Go moderate pace, not all out

Rest day - what did you do?

6 rounds:

6 MU / C2B / pull up
6 sHSPU / HSPU
6 Power Clean 60 / 40 kg
6 m HS Walk
6 Front squat 60 / 40 kg
6 T2B
6 Box over burpee

REST 90s between rounds

TC 40 min

AMRAP 48

50 Box Step-Ups 24"/20"
50 Sit-Ups
10 Pull-Ups/Ring Row
10 Front Squat Squat 40/30kg

Between rounds 5 minutes Easy Pace Ergo

EMOM x 8-12
1) echo
2) 5 deadlift + 5 power clean + 5 front squat
3) echo
4) 5 hang power clean + stoh + 8 reverse lunge