3 rounds
Machine 1:30 (45 secs moderate/15 secs fast/30 secs slow)
— then —
2 rounds of:
10 Double Kettlebell Swings
8 Double Kettlebell Push Press
Power Snatch (Weight)
EMOM 8min:
1 muscle or power snatch
*build to a heavy single

then into

30 DEADSTOP Deadlifts @ 80%
*NO reps are touch and go!
Rest as needed/complete for best time safely

Met Con (Time)
3 sets:
AMRAP in 4 mins with 1min rest between:
6 strict pull ups
8 Burpee Box Jumps 20/24”
10 single DB OH reverse lunge
*10 reps total/change hands/arms as needed

ADV Option:
12 chest to bar
24 DB snatch
12 steps double DB OH lunge

*for subsequent rounds, advanced athletes to start next round where they left off the round before.

3 rounds each for reps.
3min on 2mins off (go hard)
Run 400 m
9 Box Jump/step down @ 24/30"
Max muscle/power cleans @ 40/60kg in time remaining

Scale to athletes ability. I know some won’t be able to do this BUT I want a higher jump than normal.

ADV Option:
60/90kg power cleans in single

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