Every 3min for 24min (8 sets) of:
3-position snatch (High hang, mid thigh, from floor)

#Strength
2 @ 50% in 4” release/2” still ladder (+ 5%), 4x4 @ day max reps of:

• BB back squat

For time:

• 1,000-m row
• 50 wall-ball shots
• 50 box jumps
• 750-m row
• 35 wall-ball shots
• 35 box jumps
• 500-m row
• 25 wall-ball shots
• 25 box jumps

Use a 20-lb. ball and a 24-in. box.

EMOM 8 rounds: Power snatch

Every 90 sec 2-3 power snatches.

200 m run
3 clean and jerks 135/95
***After each run increase reps by 3

#Strength
2 @ 50% in 4” push/pull/2” still ladder (+ 5%), 4x4 @ day max reps of:

• BB deadlift

EMOM 16 min - Gymnastics

Fitness:
7 - 15 KB Swings
10 Burpees
1 Wall Walk + 20''-35'' HS Hold
20 Slam Balls

*

Advanced:
HS hold + Shoulder Taps
7 Burpee Box Jumps
3-4 HSPU, strict if possible. Deficit 10kg.
8-11 Toes-to-bar

100 x pull-ups, at the beginning of every minute do 5 burpees.

weighted pull up 3x3x60%

Warm up
Jump rope 150 turns
10 RDLs

3 sets of 3
Set 1@75% 1 rm
Set 2@80@ 1rm
Set 3@85% 1rm
The last set should be a max effort, work to failure
Record your weight for each set

Work on your skills for Power Cleans and Push Jerks 3 sets of 8