Strength
Snatch

EMOM
Find a heavy single power snatch

- 3 minute rest -

EMOM
5 TnG Squat Snatches with around 50% of your
heaviest power snatch from today

WOD
80-70-60-50
Double unders
10-10-10-10
Lateral burpees over the bar
10-10-10-10
Deadlifts 

4 rounds 
8-12 banded lat flys
8-12 offset dumbbell strict press

4 rounds 
5/5 Single leg dumbbell hip thrust 
8-12 double dumbbell bent over rows

AMRAP
12 KB Sumo Deadlift High Pulls
9 KB Goblet Squats
6 single arm KB Push Press

Strength
Clean

EMOM
Find a heavy single power clean

- 3 minute rest -

EMOM
5 TnG Squat Cleans with around 50% of your
heaviest power clean from today

AMRAP 
3-6-9... (+3)
HSPU
Box jump overs
Floor Presses with the weight you used in B)

FUNDAMENTALS: Toes toe bar + Double unders

Cardio Thursday

3 Rounds 
1500/1250 meter row
40 KB Swings 
30 sit-ups
20 burpee box step-overs
10 strict pull-ups 

E2MOM 
2-3 banded split jerks
- start with a rather light weight, you may increase each round

EMOM 
1 split jerk
- find a heavy split jerk for today, quality before weight!

WOD
3 rounds
500/450 meter row
10 double DB shoulder to overhead
10 double DB squats

FUNDAMENTALS: Push Press & Push Jerk

MURPH

1600 meter run
100 pull-ups
200 push-ups
300 air squats
1600 meter run

RX: with a 9/6kg weight vest