A. Snatch complex

10 Sets:

1 3-Pause snatch pull, 1 snatch, 2 Overheadsquats (2 sec. Hold on bottom)

90 sec. Rest

B. Muscle Snatch 5 x 5

5 Muscle Snatch
5 Muscle Snatch
5 Muscle Snatch
5 Muscle Snatch
5 Muscle Snatch

A. 10 minute AMRAP of Burpee Broad Jumps, Kettlebell Swings, Pull-Ups, and Goblet Squats

6 Burpee Broad Jump
12 Kettlebell Swing
6 Pull-Up
12 Goblet Squat

> Farmers Walk w/2x KBs
> use same KB for KB Swings

REST (3:00)

3 Minutes

B. 10 minute AMRAP of Burpee Broad Jumps, Kettlebell Swings, Pull-Ups, and Goblet Squats

6 Burpee Broad Jump
12 Kettlebell Swing
6 Pull-Up
12 Goblet Squat

> Farmers Walk w/2x KBs
> use same KB for KB Swings

A. 1 Power Clean + 1 Hang Clean + 1 Split Jerk 10 x 1

1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk

Start at first weight after empty bar and work up in weight but prioritize form!

B. Gymnastics Holds + Carries

9min EMOM
1. 15-30sec Chin over Bar hold
2. 15-30sec Bottom of Ring Dip/Push up support hold
3. 30sec Double KB OH-Carry (10m there and back)

A. Split Jerk 3 x 2

2 Split Jerk
2 Split Jerk
2 Split Jerk

B. Deadlift 2 x 3

3 Deadlift
3 Deadlift

Use 70% of heaviest single from last week.
No TNG.

C1. Dumbbell Flat Bench Press 2 x 5

5 Dumbbell Flat Bench Press
5 Dumbbell Flat Bench Press

Use ~70% of last weeks weight.
Controlled movement on eccentric

C2. Legless Rope Climb 2 x 1-2 Meters

1-2 Legless Rope Climb
1-2 Legless Rope Climb

Start the ascent standing and control the descent (only use your feet). Adjust height as needed to be controlled and not at your max capacity!