Amrap25
2 Burpees (+ 2 each round)
4 SA Kb FR reverse lunges each arm (32/24)
6 shuttle sprints (wall to fence = 1)
8 russian kbs (32/24)
10min EMOM:
1) 30s max distance HS Walk / 30s max reps HS Marching / 10-20 Shoulder Taps (Feet against wall)
2) 1-3 Bar MU (normal, banded, jumping) / 3-6 (C2B) Pull Ups (scale to a strict, strength focused variation)
4 sets of:
4-8 strict Ring Dips or Push ups
4-6 Ice Cream Maker
20-30s table top hold
20-30s hollow hold
rest 60s
5 sets (go for speed in the snatch Balance)
1 snatch balance + 1 OHS
Rest 60s
5-4-3-2-1 reps of
Hang power snatch with 2s pause in catch
Build up to a heavy weight with good form
3 sets no rest
10-12 behind the neck pushpress in snatch grip
20-30 bentover reverse flys with light dbs or plates