Hang snatch 6 x 3hang snatch 6 x 3 Lunges and back extensions4 rounds 6+6 zercher reverse lunges rest 90sec 8 back extensions (1sec hold at the top) rest 90sec

Kipping practiceKipping practice pull-up, c2b, butterfly t2b k2e Sled push and rowing2 rounds 15sec sled push rest 2min 15sec row rest 2min 15sec sled push rest 2min 15sec row rest 4min

Power clean + push press (2+2)In 25 min 2 x power clean + 2 x push press find heaviest set Rope climbs, handstand push-ups and kettlebell swings11min amrap: 2 rope climb 4 hspu 8 kb [...]

Rowing, pull-ups, farmers walk and wall balls30min amrap: row 400m 15 pull-up 80m farmers walk 30 wall ball

Deadlift 6x4Deadlift 6x4 Lunges and pallof press walkouts4 rounds: 6+6 walking barbell lunge rest 2min 2+2 pallof press walkouts rest 2min

Overhead squats, rowing, push jerks and box step ups6 x 4min work/3min rest A) 10 ohs 40/30kg row 250m B) 10 push jerk 40/30kg 12+12 weighed box step ups

Power clean 5x3Five sets of threes Front squat 5x3Front squat 5x3

S2O, double-unders, PCs and box jump overs6 x 5min work/ 2min rest A) - 10 shoulder to overhead 50/35kg - 30du B) - 10 power clean 50/35kg - 15 box jump overs

2 x clean + 3 x jerkFor 30 minutes: 2 x clean + 3 x jerk Shoulder press 3 x 8Shoulder press 3 x 8 Rest 2-3min between sets

Rowing, swings, wallballs and snatches6 x 5min work/ 2min rest A) - 10cal row - 15 kb swing 24/16kg B) - 10 wb - 15 db snatch (pick weight)