5 sets 1 power snatch 1 hang squat snatch 1 squat snatch Find your heaviest 1 rep Squat snatch

AMRAP 20 min 4-6-8-10 and so on… Box jump-overs (60/50cm) Handstand push-ups KB sit-ups (24/16kg)

AMRAP 10 min 30 sec. barbell hold overhead 20 push jerk (40/30 kg) 20 ring rows 20 mountain climbers

27-21-18 Double-unders (double reps) Parallette heel taps Deadlifts (100/70 kg) Rest 2 min 18-21-27 Double-unders (double reps) Parallette heel taps Deadlifts (100/70 kg)

5 rounds Minute 1: 5 Back squats (100/70 kg) Minute 2: Row 250m Minute 3: 15 DB Slams (15/10 kg)

3 rounds 2 min. Burpee broad jumps 2 min. Barbell wipers (40/25kg) 2 min. DB Overhead squat (22.5/15kg)