30s on / 30s off x 2 full rounds
1: ski
2: push up
3: bike
4: jumping lunge
5: row
6: ring row
7: sled push
8: jump squat
9: DB curl&press
10: double under
11: KBS
12: back extension
13: box jump
14: wall sit
15: ROPE BODY ROW
16: hang from bar

0-4 Ski for cals + Narrow push up hold
4-5 Rest
5-9 Bike for cals + wall sit
9-10 Rest
10-14 DB snatches 5 burpees after every 20 reps. 20/15
14-15 Rest
15-19 Row for cals + Dual kb fr.hold 16/12
19-20 Rest
20-24 Hang power cleans 40/30
24-25 Rest
25-29 Burpe over planker

Find 1RM split jerk from rack (front rack)

Snatch
5 repetitions with good form.

Starts from the ground and catch in a FULL squat below parallel.
Go as heavy as form allows, AHAFA
*
Power snatch + OHS is NOT a full/squat snatch!
*
Post three heaviest attempts.

---

Check that you are posting in the right movement.
! Snatch = catch in a full squat below parallel
! Power snatch = catch in a small squat, almost standing up

AMRAP 15:
20 Alt. DB Snatches @50/30lbs
400 Meter Run / 500m Row / 500m Ski / 20-30 Assault Bike Cals / 1+½ Stairs

• Goal is steady pace across all 15mins today. Keep an eye on your round split times and try to get them equal without needing to 'dig too deep'

EMOM 12:
ODD Minutes: Snatch Balance Practice 1-5 reps
EVEN Minutes: Jump Rope Practice :20-:30

• Snatch balance from floor or rack depending on load.

AMRAP 12:00 w. a partner:
6 Bar Facing Burpees
9 Sumo Deadlift High Pull @52.5/35kg
12 Hang Power Cleans @52.5/35kg
*One athlete completes a full round a time.

Rest 2:00

AMRAP 12:00
6 Bar Facing Burpees
9 Front Squat @52.5/35kg
12/9 Calorie Assault Bike / ½ Stairs / 15/12 Row Cals
*One athlete completes a full round a time.

Then,

10 Minutes of easy aerobic work. Machine of your choice, jog or light sled push/drag

30s. On, 30s. Off for 20min
Row/Bike/Skierg
Double unders

50 min
9-12-15-18-21-24-27-...ascending cal
Alternate between Ski/Row easy pace
After each set of row
10 high box step up
10 walkout
10 wall squat
After each set of ski
20 heel touches
20 sec hollow hold
20 single arm kb dl (10/10)

7 Rounds of:
7 Jumping Pull-ups
7 Burpee Box Jumps (24/20)
7 Wall Balls (10/6)