Power Snatch + Snatch Balance + OHS

2 x (1+1+1) x 55%
2 x (1+1+1) x 60%
2 x (1+1+1) x 65%

SO 2:00

AMRAP 15 mins
10 burpee shuttle run
20 Thrusters @42.5/30kg
30 USA Swing @24/16kg

Goal: 3+ rounds

3 rds:
10 Strict HSPU
10 Hang Power clean w/ db's: 2x22.5/15kg)
50 DU's

Rest 1min...

3 rds:
10 Kipping HSPU
10 Shoulder to overhead w/ db's: 2x22.5/15kg)
50 DU's

(Time cap: 10min.)

Every 60s x 6
2-4 Dual Kb snatch

rest 90s

Every 2 min x 4
10+10 Single arm Kb snatch

Wod
4 rounds
1 min work /30s rest
A)8 Tater + Me Broad jump
B)6+6 Stoh + Me Burpee

Weighted Dip

4 x 4

Sendoff 2:30

Weighted Pull Ups

4 x 4

SO 3:00

Deadlift ( 18 mins )
6x4 reps
- build up to 80-85%
- keep the same weight across all sets
- 2 mins rest btw sets
- Full RESET
- control the barbell down after the last rep too

Warm up
10 good mornings
20 shoulder shrugs
20 scapular push ups
15 pass overs
X3

4 Rounds of;
10/10 Shoulder press or push press
20 reverse flys
15 seated pike compressions
Rest 1 minute

9 Min EMOM
1. 15 Air squats
2. 20 banded tricep extensions
3. 30 secs star jump.

12 Min AMRAP
30 KB swings
10 lateral plank walks
10 Goblet squats

For time:

5 rounds

8 power clean @60/40kg
20 wallball @20/14lb.

( Target under 12min, time cap 15min)

LONG RUN 60min slow and steady. Take a few breaks along the way, do some active stretches!