3x5 TEMPO 3130 Snatch Grip Deadlift.
Deficit if you want.

3sec up, 1 sec hold, 3sec down, start a new rep immediately.

RPE 4

3-4 rounds for quality;
15 goblet squats 32/24kg
10 ab roll outs ( use rower seat)
20 step ups (32/24kg)
10 strict t2b

Time cut off 15 mins

5x3 max paino

As a partners of 2 16 min AMRAP

5 Chest-to-bar Pull-ups
10 pushups hands on dumbbels
15 Front squats with 2 x dumbbels (2 x 35/25 lbs)
Alternate 200m Run with partner

-Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
-Change for every 200m Run, continue where your partner left and add to the total of Rounds in 16 min

3 x front squats at 90-100% of heaviest C&J

20 Mins working on Snatch doubles, these can be dropped if needed.

For time:

• 1,000 Meter Row
• 40 Pull-Ups
• 30 Thrusters (95/65)
• 20 Lateral Barbell Burpees

work:rest/1:1
Go fast, but try to keep same pace from start to finish.

Finisher:  30 Deck Squats

As Many Reps As Possible in 4 minutes: strict toes-to-bar.

2 Clean pull
1 Power Clean
1 Clean

Heavy Quality