“Snatching Chief”
5x
3min ON/1min OFF
Amrap
3 Power Snatches 50/35kg
6 Pushups
9 Air Squats

Metcon
Every 1,5 min for 9 times (3 times each)
min 1 - running x 150-200m (turning point halfway)
min 2 - american kb swings x 15 reps @medium/heavy weight
min 3 - max reps of alt leg v-ups in 45 seconds (goal 20-30 reps)

EMOM 15
4-6 toes to bars / V-Ups
1 Clean&Jerk @60-80%

Endurance WOD

7 rounds for consistency:

60 s row/bike/ski
15 air squats
60 s row/bike/ski
10 push ups
60 s row/bike/ski
5 strict pull ups / 5-10 Ring row

1 min rest between rounds

TC: 40-45 min

4x5min time window
Buy in:
100 Double unders

20 Gobblet squats
10 Kb/Db push press

Remaining time in front rack hold.
2min rest btw. rounds

12-9-6 or 9-6-3 reps
thrusters @35/50kg
must be unbroken sets. Do thrustes as fast as possible, rest
as needed bwn reps. Scale the weight if needed.
rest 1:1 and repeat same metcon

3 rounds
10 HSPUs
10 box jumps 60cm/50cm
10 front squats 70kg/50kg

Every 90 sec 10 rounds
Hang power Clean- Clean - Jerk

Find today’s heavy complex at good technique

Every two minutes, for 16 minutes (8 sets of):
Front Squat x 4 reps

3 Rounds:
500 Meter Row
1 x Stairs / 400m Run
Rest 3:00 between rounds.