For time 12-9-6 reps of

• ground to overhead (50% of 1RM clean&jerk)
• bar over burpee

4x5 Push Press

3x Max Strict Ring Dips or Strict Dips (if you do over 20 reps in the first round, add weight in the second. If you do less than 10 reps in the second round take the weight off).

• 2min rest between rounds

Write down the total number of reps.

Rest & Recover

AMRAP 2 x 15

2:00 Box Step-Ups
2:00 KBS 24/16kg
2:00 Reverse Lunges
2:00 Single Arm Push-Press 24/16kg
2:00 Sit-Ups
2:00 Air Squats
2:00 Hang DB Snatch 22,5/15kg
2:00 Stepping Burpees
2:00 Ground to Overhead 20/15kg
2:00 Wallball Shots 20/14p
2:00 Push-Ups
2:00 Double Unders
2:00 Single Arm Devils Press 22,5/15kg
2:00 Squats w/ DB 22,5/15kg
2:00 Bicep Curls w/ DB 22,5/15kg

Snatch balance

4 x every 90s.

3 reps

Build confidence and speed in the receiving position
Improve overhead stability
RPE 6–7, Light to moderate — fast and controlled
Coach tip:
Drop quickly under the bar
Lock out strong in the catch

Find your deadlift 6 RM of the day, TNG

(not allowed to regrip on the floor)

4 x 4 push press
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

Row 3K for time

Squat Clean + Front Squat + Jerk

10 x ( 1+ 1 + 1 ) Start ~60% and building.

Go Every 2:00