LET’S GET PHYSICAL

A. Muscle snatch 5 | 2-3| '45

B. 15 minute Snatch Complex of:
Hang Snatch
Snatch

C. For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders

timecapped at 15 minutes

LET’S GET PHYSICAL

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1

C. In Buddies!
5 rounds
1 minute on/ 1 minute off, of:
max effort cal echo-bike

rest 2 minutes

5 rounds
1 minute on/ 1 minute off, of:
max effort cal ski-erg

(buddy 1 works 1 minute, then buddy 2 works in the other minute)

LET’S GET PHYSICAL

A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

B. Front Squat 3 | 3-5 | 3"

C. 3 rounds of:
1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups

rest 2 minutes

4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups

LET’S GET PHYSICAL

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1

C. for time:
200 m Run
21 Snatches
200 m Run
15 Snatches
200 m Run
9 Snatches
200 m Run
3 Snatches
200 m Run

LET’S GET PHYSICAL

A. 10 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

B. Front Squat 3 | 3-5 | 3"

C. 4 rounds of:
3 minutes row for cal
2 minutes ski-erg for cal
1 minute rest

LET’S GET PHYSICAL

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1

C. 15 minute EMOM of:
1 Snatch, build up in weight

LET’S GET PHYSICAL

A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

B. Front Squat 4 | 3-5 | 3"

C. 21-15-9 reps for time of:
Cal row
Toes to Bar
Squat cleans 60/40 kg

LET’S GET PHYSICAL

A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch

B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1

C. Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.

LET’S GET PHYSICAL

A. Handstand Walk practise

B. Clean Complex of @70%:
1 High Hang Clean
1 Hang Clean
1 Clean

C. AMRAP 15 minutes
5 Power Cleans 70/45 kg
10 Handstand push ups
15 V-Ups