A) Power Clean 3 – 3 – 3 B) For time: Run 100 m Burpees 10 reps Run 100 m Burpees 9 reps ….. Run 100 m Burpees 1 rep

A) Snatch 3 – 3 – 3 B) Front Squat with pause 2 – 2 – 2 – 2

AMRAP 20min. of: Muscle-ups 2 reps Handstand push-ups 4 reps KB Swings A.S. 32/24 kg. 8 reps  

10 Rounds FT of: Over-unders 4 reps 60/50cm. Alt. 1-arm DB Snatch 6 reps 22.5/15 kg. Med. ball Sit-ups Toss 9/6kg

А) 5 – 5 – 5 – 5 – 5 reps of: Overhead Squats (60-70% of 1 RM) B) 21 – 15 – 9 reps of: Overhead squat (50/35) Toes to bar C) Part of Cool Down: Tabata – Side planks (left/right)

A) 3-3-3-3 reps of Front Squats@80-90 B) 10min. AMRAP Med. ball Clean 7 reps Push-ups 8 reps