Snatch High Pull + Hang Snatch 2.1 @ 25-35-35-39-39-39kg

Push Jerk with 3 sec dip + 3 sec OH pause 3 @ 39-45-49-51-53kg

3 rounds of:
AMRAP-minus-2 ring dips (5-5-5)
60 seconds rest
10 GHD raises 31X0 w/10lb plate
2 min rest

4 rounds of:
2 lengths of track double kb front rack @ 2x16kg
60 sec ring plank
AMRAP-minus-3 ring pushups 3-3-3-3

Snatch Deadlift + Hang Snatch High Pull + Hang Snatch 2.1.1 @ 25-35-37-37-39kg w/ 2-4 min rest

Push Press with 5 sec OH pause 3-3-3 @ 39-45-49kg w/ 1 min rest

3 rounds of:
AMRAP-minus-3 ring dips (5-5-5)
60 seconds rest
8 GHD raises 31X0
2 min rest

5 RFT:
2 lengths of track farmer carry @ 2x24kg
15 feet-elevated ring rows
AMRAP unbroken strict ttb (6-7-7-6-7)

17:41

3x Triple Broad Jumps w/ 30 sec rest (23'11.5" best)
4x 5-10-5 w/ 30-45 sec rest
4x 5 yards - backpedal - 10 yards - backpedal w/ 30-45s rest
Hang snatch pull 3-3-3 @ 35-45-45kg w/ 60s rest
Hang snatch 3-3-3 @ 27kg w/ 60s rest
Back squat 14-12-10-8 @ 54kg w/ 75s rest
RDL 12-12-12 @ 45kg w/ 75s rest
AMRAP Strict TTB 12-8-6

3 rounds of:
6 buddy hamstrings
30 sec rest
12 DB calf raises @ 25-30-30lbs
30 sec rest

3x Triple Broad Jump (best 23'8")
4x 5-10-5 drill w/ 30-45s rest
4x 5 yards - backpedal - 10 yards - backpedal w/ 30-45s rest
Hang snatch pull 3-3-3 @ 45kg
Back squat 20-16-12 @ 46kg
RDL 12-12-12 @ 46kg
AMRAP Strict TTB 10-7-6

3 rounds of:
6 buddy hamstrings
30 sec rest
12 DB calf raises @ 20-25-25lbs
30 sec rest

Push Press 1rm (55kg ~121.3 lbs)


Push Press 3-2-1-1-1-1-F-F-F @ 35-43-46-51-54-55-56-56-56kg
3x Triple broad jump (22'7" max)
Hang snatch pull 3-3-3 @ 25-35-45kg
Hang snatch 3-3-3 @ 27kg
Back squat 20-16-12 @ 46kg
RDL 12-12-12 @ 46kg

3x AMRAP Strict TTB (7-6-6)

Then 3 rounds of:
6 buddy hamstrings
12 dumbbell calf raises w/ 10-15-15lbs

4x 5-10-5 drill
4x 5-backpedal-10-backpedal drill