Front Squat
5@65
5@75
ME@85
5@80
+
3 Rounds
75 Double Unders
9 Power Snatch
9 Burpee Box Jumps 24/20
*rest 3min. Sprint through the triplet, Snatch should be heavy but stay fast!
EMOM 6
5-10 Kipping Pull Ups
+
AMRAP 30
250m Row
15 KB Swing
200m Run
60s Plank
100 single unders
A. 5 sets 2 High Hang Snatch + 1 Hang Snatch
B. Halting Snatch DL 3×5 (below the knee, above knee, hip)
+
For Time
3 Rounds
5 HPC 135/95
20 Wall Ball
3 Rounds
5 HPC 135/95
10 BF Burpees
3 Rounds
5 HPC 135/95
5 Thrusters 135/95
BS 3×10 @65%
+
5 RFT
5 Push Press @80% 5RM
10 Pull Ups
15 Cal Row
A1. DL 5×3
A2. Strict HSPU 5×5
+
3 RFT
100m KB Rack Carry
50m Walking Lunges
25 Strict Push Ups
5 sets
Clean Pull + Hang Clean + Clean
+
For time 12min cap
50 Wall Ball
30 Double Unders
40 Wall Ball
30 Double Unders
30 Wall Ball
30 Double Unders
20 Wall Ball
30 Double Unders
10 Wall Ball
30 Double Unders
