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7min AMRAP

OH Squats 40/30kg + 7 Burpees over the bar

REST 3mins


7min AMRAP

7 CTB pull ups + 7 burpees over bar

REST 3mins


7min AMRAP

7 Power snatch 40/30kg + 7 burpees over the bar


Scales: Weight of OHS & Power Snatch to something you can do UB for the first 2-3 rounds. CTB to Pull ups or jumping pull ups

24min AMRAP.

1 Rope Climb, 2 Ring MU, 3 HSPU, 4 Goblet Squats 32/24kg, 5 TTB,  6 push ups, 7 Ring Rows/pull ups, 8 Lunges with KB 33/24, 9 Wall Balls 12/9kg , 200m run.

Aim is to complete ALL movements unbroken.

Scales: rope climb = 2x lay to stand, 1 Ring MU = 1 burpee + TTB/Knee raise, HSPU = 1 Ab Mat max or 1 Wall Walk, TTB = kipping or knee raise.



Hang Snatch technical 1 rep.

For time: TC 7mins

15 muscle snatch 40/30, 50 DU, 10 power snatch 50/35kg, 50 DU, 5 squat snatch 60/40kg, 50 DU. Rx is also = 30 Bar hops … scale 25 bar hops

note: MUST follow movements as prescribed ie Muscle Snatch, Power Snatch, Squat Snatch (or Power Snatch + OHS)

Pull up tech / KB swing tech

5 RFT:
800m Run
30 KB Swings 24/16
30 Pull Ups

scales: If 800m takes longer than 5mins then scale distance to one that can be completed in 4-4min 30secs. Scale KB Weight. Scale reps of pull ups so you could do in 3-5 sets max. If no pull ups … scale to jumping pull ups.