A. Conditioning

4 sets of:
4min on 3min off
400m row (scale to 800m C2-Bike)
then AMRAP of:
12 KB-SDLHP
12 Ring rows
12 Goblet Squats

A. 4 Rounds For Time of Burpee over Dumbbells, Dumbbell Thrusters, Running, and more

15 Burpee over Dumbbell
15 Dumbbell Thruster
Run
15 Pull-Up
15 Push-Up
15 Dual Dumbbell Power Clean

A. Snatch 2-2-1-2-2-1

2 Snatch
2 Snatch
1 Snatch
2 Snatch
2 Snatch
1 Snatch

Start the first wave @ ~ 85% if able to go tng in the doubles with that weight. Otherwise start lower so you are able to. The second wave should start a bit higher than the first.

B. Power Snatch 4-3-2

4 Power Snatch
3 Power Snatch
2 Power Snatch

Drop and go reps. Aim to increase slighlty from last week.

C. 5 Rounds For Time of Chest-to-Bar Pull-Ups, Dumbbell Hang Snatches, and Wall Ball Shots

12 Chest-to-Bar Pull-Up
12 Dumbbell Hang Snatch
20 Wall Ball Shots

Snatches go from below the knee 6 on each side.

A. 3-Position Power Snatch 7 x 1

1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch

Snatches are from High hang / Hang / Floor

Build up with good form or work on technique! Focus on Catching the barbell in a deep power position! Use Hook Grip!

B1. Dual Kettlebell Front Rack Carry 3 x 40

Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry

B2. Renegade Row 3 x 12-16

12-16 Renegade Row
12-16 Renegade Row
12-16 Renegade Row

A. Clean and Jerk Complex

Every 90s for 12 sets (18 min)

1 clean lift off (2s hold below knee)
1 clean
1 frontsquat
1 splitjerk

Build up weight with good form or work on technique!

B. 8 minute EMOM of Hang Power Cleans

6-10 Hang Power Clean

Pick a weight that you can move very smooth and with good form!