A)OLY

ALT EMOM 12

SNATCH

1 3X60%

2 3X65%

3 3X70%

4 3X75%

5 2X80%

6 2X85%

7-8 2X90%

B)SWOD

FRONT SQUAT [email protected]%

C)CONDITIONING

AMRAP 4:

5 CLEAN&JERK (70/40)

5 BURPEE BOX JUMPS

——-2 MIN REST———-

AMRAP 4:

25 WALLBALLS(9/7)

10 CHEST TO BAR

A)OLY

POWER CLEAN 3 RM

B)SWOD

BACK SQUAT [email protected]%

PUSH PRESS [email protected]%

C)CONDITIONING

AMRAP 8:

25 WALLBALLS(9/7)

15 KB SWING(24/16)

5 RING MUSCLE UPS

A)OLY

EVERY90″ FOR 12 MIN

3 POSITION SNATCH

1-2 60%

3 65%

4 70%

SNATCH

5-6 2X75%

7-8 2X80%

B)SWOD

DEADLIFT [email protected]%

C)CONDITIONING

AMRAP 8:

10 FRONT RACK LUNGES(60/40)

10 CLAPPING PUSHUPS

80 M SHUTTLE RUN

A)OLY

EVERY 90″ FOR 12 MIN

CLEAN&JERK

1-2 2X60%

3 2X65%

4-5 2X70%

6-7 2X75%

8 2X80%

B)SWOD

FRONT SQUAT [email protected]%

C)CONDITIONING

4 RFT:

15 THRUSTERS(45/30)

12 BOX JUMPS(60/50)

9 TOES TO BAR

A)SWOD

BACK SQUAT [email protected]%

PUSH PRESS [email protected]%

B)CONDITIONING

4 RFT:

25 WALL BALLS(9/7)

10 DEADLIFT BW%

200 M MEDBALL RUN