A. 1 Power Snatch + 2 Overhead Squats 6 x 1

1 1 Power Snatch + 2 Overhead Squats
1 1 Power Snatch + 2 Overhead Squats
1 1 Power Snatch + 2 Overhead Squats
1 1 Power Snatch + 2 Overhead Squats
1 1 Power Snatch + 2 Overhead Squats
1 1 Power Snatch + 2 Overhead Squats

B. 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls 6 x 1

1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls
1 1 Snatch Pull + 2 Below Knee Hang Snatch Pulls

C. Finisher

Amrap8

10m uneven FR/OH DB carry
10 alt. Cossack squats

Then switch sides

A1. One Arm Dumbbell Shoulder Press 4 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

each side

A2. Ring Row 4 x 6-10

6-10 Ring Row
6-10 Ring Row
6-10 Ring Row
6-10 Ring Row

B. MetCon

5 rounds of:
12cal Row
10 DB-Front Squats

A. 2 rounds for time

2 rounds for time

21-15-9 T2B
50 DU’s
21-15-9 DB Snatches
200m run
21-15-9 Wall Balls

A. Clean and Jerk 6 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B. Back Squat 3 x 1

1 Back Squat
1 Back Squat
1 Back Squat

Work with last weeks weight

C. Push Press 3 x 1

1 Push Press
1 Push Press
1 Push Press

Work with last weeks weight

D. SKILL/Capacity Ring Muscleup

For 10 min work on Kipping RMU

Or

30 RMU / Accumulate 10 min

A. Strength

3 sets
16-20 Cyclist Double DB FS (2s down)
16-20 seated banded legcurls (1s hold @ peak contr.)
Rest 90s

B. Strength Endurance MetCon

5 sets for time (1 set = both sides)

(DB movements on 1 side)
10 SA db hang musclecleans (15/10)
10 SA db pushpress (15/10)
3-5 Burpees

Then do the other side

TC 10 min