Snatch, full squat snatch
70% X 3
70% X 3
75% X 3
80% X 3
80% X 3

Find TM in 15min

Power Snatch + Snatch + OHS

At The GYM version


1.
Front Squats & Back Squats

3 sets of

3 front squats followed by 5 back squats
@80-90% from front squat 1rm

*Start with 3 front squats than a quick re-rack into back squats.
Rest 3 minutes between sets.

2.
3 rounds of (Total of 18 minutes)
60 sec on 30 sec rest
1. Weighted Front rack walking lunges
2. Turkish Get Up (R)
3. Weighted Box steps overs
4. Turkish Get Up (L)

You can use a kettlebell or a dumbbell for 1 & 3.
For quality but you will get sweaty here too. ;)

OR

Anywhere version

1.
Squats & Core
3 rounds of
10 goblet squats
10 jumping squats as high as possible
10 Side plank leg raise (R)
10 Side plank leg raise (L)
10 L sit leg raise

*For Quality. Rest as needed.

2.
3 rounds of (Total of 18 minutes)
60 sec on 30 sec rest
1. Weighted Front rack walking lunges
2. Turkish Get Up (R)
3. Weighted Box steps overs
4. Turkish Get Up (L)

You can use a kettlebell or a dumbbell for 1 & 3.
For quality but you will get sweaty here too. ;)

Death by Thruster 42,5/30kg
Complete one Thruster on the start of the first minute, two Thrusters on the second minute, three Thrusters on the third minute, and so on until you can no longer complete Thrusters for the number of minutes on the timer.

15 minutes:

• 1 min row/run/sled/ski/sled push
• 1 min: 5 pull-ups, 10 push-ups, 15 squats
• 1 min rest

(90% 1RM)
5 @50%
3 @60%
1 @70%
AMRAP @75%

8 Box Jumps
8 Wall Ball
30 DU /90 SU

6X2 Min AMRAP with 2 min rest after each interval

5 HSPU
10 Burpee Box jump
15 Wall Ball

3 x Tabata
Row
DU
Thruster 45/30kg

Complete 1 Tabata then rest 2 full mins before the next!
Example:
Row 8x20 sec Working with 10 sec rest
Rest 2 min
DU 8x20
Rest 2 min
Thruster 8x20
Done!

Snatch high-pull - 3x3 @ 70%