STRENGTH Back Squat 6 x 5 ( % 75 ) For Time: 100 Dumbbell Hang Squat Clean Thrusters ( 35 – 25 lbs ) At the every minute 5 Burpee perform 22 min. Time Cap    

STRENGTH 10 min. EMOM Snatch Complex ( % 50 ) Full Snatch Hang Squat Snatch Power Snatch Snatch Balance Overhead Squat 8 min. AMRAP 30 Double Unders 10 Toes to bar 10 Push Press ( 43 – 30 ) 3 min. Rest 6 min. AMRAP 2 Power Snatch ( 43 – 30 ) 2 Box…

STRENGTH 10 EMOM, Clean Complex ( % 50 – 55 ) Full Squat Clean, Hang Squat Clean Hang Power Clean Power Clean Push Jerk Split Jerk 12 min. AMRAP 10 Power Clean ( 60 – 40 ) 15 Bar facing Burpees 20 Ab mat Sit Ups    

WARM UP 3 min. Maximum effort Burpee 3 min. Rest. STRENGTH Overhead Squat : 6 x 5  ( % 70 ) 4 ROUNDS 400m Run 30 Pull Ups 10 Power Snatches  ( 43 / 30 )  

STRENGTH 12 min. EMOM Odd : Bench Press 8 Reps ( % 70 ) Even : Ring Row 12 Reps Rest 5 min. Open Workout 14.3 ″8 minute AMRAP: 10 deadlifts, 62 / 43 kg 15 box jumps, 60 / 50 15 deadlifts, 84 / 64 15 box jumps, 20 deadlifts, 102 / 70 15…

CONDITIONING WOD 18 min. AMRAP 120 Cal. Rowing 60 Row hoops Burpees 30 Wall Ball ( 9 – 7 ) 5 min. Rest Gymnastic Skill Pull Ups Variations Work  

OLYMPIC LIFTING SKILL A. Every two minutes, for 24 minutes (12 sets): Snatch x 2 reps *Set 1 – 50% *Set 2 – 60% *Set 3 – 65% *Set 4 – 70% *Set 5 – 75% *Set 6 – 80% *Set 7 – 85% *Set 8 – 90% *Sets 9-12 – 90% or more B….

STRENGTH Back Squat 4+4+3+3+2+2+1+1 ( Ascending ) 3 Sets, Every Two Minutes The first two minutes: 40 Kettlebell Swings ( 24 – 16 ) The second two minutes: 30 Cal Rowing Third two minutes: 20 Hand Stand Push Ups After Party 50 GHD Sit Ups    

STRENGTH EMOM 12 Odd: Strict Ring Dips 8 reps Even: Strict Pull Ups 8 Reps For  Time: 40 Clusters ( 60 / 40 ) Every 2 minutes 5 Burpees Clusters Demo video https://www.youtube.com/watch?v=plCzO45g9nc

EMOM 8 Snatch Pull + Hang Snatch + Snatch Balance + 1 OHS ( % 70 ) 12 Min Amrap 7 Power Snatch ( 43 – 30 ) 7 OHS 7 Box jump After Party 100 Ab mat Sit Up

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