2 Rounds

200m Run

20 Jumping Lunges Alt.

8 Chin Ups

3 Wall Climb

Sumo Deadlift

Every 1′ x 10 Sets
5 reps – Start @70% 1RM and build by feel, go heavy!! – 1st & 2nd Tempo 3.3.1.1

Weighted GHD Back Extension

Every 2′ x 4 Sets

12 reps – @2×12/8kg

For Time

42 – 30 – 18
American Swing @24/16kg
21 – 15 – 9
Squat Clean @60/40kg

8′ Work Time

30″ ON – Cal Bike or Row
30″ OFF – Push Ups Over Bumper
10 Tuck Body Rocks

Inclined Bench Press

EMOM 6′
5 reps @70% 1RM

Double Dumbbell Floor Press – Tempo 3.3.1.1

EMOM 6′
6 reps @2×25/17.5kg

Banded Push Ups

EMOM 6′
12 reps

Mix Modality Training

3′ ON – 2′ OFF x 5 Rounds

1st Set

12/10 Cal Row – Sprint
12 Double Dumbbell Hang Snatch @2×22.5/15kg
Max Effort Burpees Pull Ups

2nd Set

12/10 Cal Row – Medium Pace
5 + 5 Single Dumbbell Squat Clean Thruster
Max Effort Burpees Pull Ups

Yoga Barbell “Snatch” Routine

3 Sets of
5 Hang Muscle Snatch
5 Half Over Head Squat
5 Hip Squat Snatch
5 Hang Squat Snatch
5 Snatch Balance
5 Drop Snatch
5 Tall Power Snatch
5 + 5 Over Head Reverse Lunges

In a 12′ window time find daily:

1RM Snatch

Then

5 Sets x 5 @60% daily 1RM

1′ rest b/s

For Time

90 Over Head Squat @50/35kg