2 Rounds:
8 Power Snatches (60/40)
8 Bar over Burpees

Directly into...

2 Rounds:
8 Power Snatches (50/35)
8 Bar over Burpees

Directly into...

2 Rounds:
8 Power Snatches (40/30)
8 Bar over Burpees

(Time cap: 12min.)

6 Rounds:
8 Power Snatches (50/35)
8 Bar-Facing Burpees

Warm up(8)
active spiderman
jog back

active samson
jog back

active cradle
jog back

straight leg bear crawl
jog back

cossack squat
jog back

Mobility(4)
1:00 min wrist stretch
1:00 min IT stretch

Fittrain(20)
7rds
8 ring row-pull ups-challenge up-4 bmu
20m burpee broad jump
8 wallballs 16/12- challenge up-20/14

Opt(12)
1000m row
3x2 clean and jerk
5x5 superman
gym 🐐

Finisher
30 arm circles
60 deadbugs
1:00 min sh distraction per

5 heavy sets:
3 Hang clean below the knee
2 Front squat
1 Jerk

RPE:8

Optional Accessory

STRENGTH

1-3 rounds, rest as needed

1) 10 DB French Press
2) 10+10 Single Arm Lateral Raise

RPE 3 to 3+

Run the remaining time.
Score the distance.

KB March: 4 x 30s on/30s off.

Optional Accessory
GYMNASTIC STRENGTH

Every 90-120sec x5

3-8 Muscle-Up or MU Transition or Jumping MU

RPE 4 to 4+

3 min work, 1 min rest. Work in pairs. Fight for reps.
A)
Assault bike
B)
Db snatch 15/10
C)
Wall balls 9/6
D)
Synchro kbs 24/16
E)
5 Push ups - 10 Sit ups - 15 Squats
F)
Thrusters 35/25
G)
Ski

4x
2 Power snatch + 2 Snatch balance + 2 OHS
- use 50% of 1RM snatch

Rest 2min btw sets