Work on: 20min.:
1 Snatch Pull
1 Low Hang squat snatch
1 Snatch balance

STRENGTH
4-5 rounds, rest as needed

1) 6+6 Front Rack Reverse Lunge
2) 3 Weighted Pull-Up
3) 6+6 Lunge Arnold Press (or lunge landmine press)

RPE 4 to 4+

Banded Triceps Complex
– Supinated grip pushdown x 90s Max Reps
– Neutral grip pushdown x 90s Max Reps
– Overhead Extension x 90s Max Reps
*Try to beat total reps from last week

5x
15 Leg lifts
10 Superman reach
8 Struddle Ups
10 Back leg lifts
20/20 Chinnies

Optional Accessory
GYMNASTIC CONDITIONING

Every 90sex x7

1-5 Muscle-Up or Jumping Muscle Up

Pick a rep scheme you can do all sets unbroken

RPE 3 to 4

STRENGTH

4-5 rounds, rest as needed between:

1) 4+4 Single Arm DB Press
2) 4 Weighted Pull-Up
3) 4 Weighted Ring Dip

RPE 4

Snatch high pull 5x1 @90-95-100-105-110%

In Teams of 3...

Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike Time Remaining - Max Overhead Squats (42.5/30kg)

Rest 3:00

Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike Time Remaining - Max Hang Squat Cleans (50/35kg)

Rest 3:00

Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike Time Remaining - Max Thrusters (60/42.5kg)

"Boat Race"
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

EMOM:
10 Alt. double DB hang power clean + push press 2x20/15kg
- Remainder of time DU, until 200 is done.

TC 10min