A. Outdoor

AMRAP 25
200m run
8 Cluster +1 each round (2x22,5/15kg)
8 WallBalls +1 each round (20/14 lbs)
8 alt. rev. lunges +1 each round (2x22,5/15kg)
8 PullUps +1 each round
6 target burpees +1 each round
20 Du‘s

A. Big Snatch Emom

Every 90s for 20 sets (30 min)

3 sets
3 snatch grip dl with 2s pause below knee
2 Hang snatch pulls
1 snatch from floor

4 sets
2 snatch grip dl with 2s pause below knee
1 Hang snatch pulls
1 snatch from floor

5 sets
1 snatch grip dl with 2s pause below knee
1 Hang snatch pulls
1 snatch from floor

8 sets
1 Snatch
Try to increase in very small steps for the 20 sets to build up a max of the day or work on technique!

A. Snatch 10 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Front Squat 5-4-3-2-1

5 Front Squat
4 Front Squat
3 Front Squat
2 Front Squat
1 Front Squat

Start @ ~ 80% of last weeks Single / Each set should be at 1-2 RIR

C. SKILL

For 8 min practice kipping HSPU in sets of 3-5

D. 21-15-9 Push Presses and Echo Bikes

Push Press
Echo Bike

A. Pushup Dropsets

4 sets
3-6 Pushups (hard variation)
rest 15s
6-8 pushups (medium variation)
rest 15s
8-10 pushups (easy variation)
rest 120s
Scale difficulty through the Tempo and/or height of the movement.

If you can't do 8-10 pushups on the floor Scale with the 3 different Box heights for the dropset!

B. WOD

AMRAP10
20 double DB boxstepovers (2x15/2x10kg)
20 shuttlesprints (5m= 1 rep)