muscle snatch + ohs 40%x3+1 45%x3+1  50%x3+1 snatch balance 15min to build up to 1 heavy rep 7min emom of 3unbroken hang squat snatch, heavy as possible snatch pull 3reps of 100-105-110%   Back Squat: 60%x6, 6…
gymnastic skills: 4sets of 10-20m hsw 10alternate pistols   WORKOUT 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6…
weightlifting skills good morning 5x50%x3sets muscle clean+press 40%x4 50%x3x2 power clean+push jerk 60%x3+2 65%x3+2 70%x2+1x2 hang clean+ split jerk 75% 2+2 x2 80%x1+2 85% 1+1x2 squat jumps 40\25 kg 3setsx10reps
strength: front squat 5x60% 5x65% 5x70% 5x75% conditioning: open 13.2  10min amrap stoh 5 reps 50\35 kg deadlift 10 reps 50\35 kg box jump 15 reps 60\50 cm *work on speed and record the time for every round every 3 min on te min …
1. metcon: "grace" 30 clean and jerk 60\40kg 2. Gymnastics Skills EMOMx10: Odd: 4 Strict Deficit HSPU Even: 1 Legless Rope Climb + 1 Rope Climb 3. front squat 3-3-3-3-3