A: Snatch + Overhead Squat (5 x 1+3; Every 3:00)

B: Back Squat (5×3 @ 2.5-5kg heavier then last week; Every 3:00)

C: 5:00 AMRAP
Power Snatch
*10/7.5kg increase in weight from 11th Aug


A: Kipping (your choice of pulling movement)
10:00 EMOM or 10:00 Coach led skill and practice
* Pick reps on the minute for quality

B: Weighted Pull-ups (5,4,3,2,1; rest 2:00)

C: 10:00 AMRAP

Strict HSPU
Weigthed Pistol 24/16g
*split each set evenly so if it was 4 pistols you would do 2 left then 2 rights. they are not alternating

D: 6:00 Tabata Alternating
Hollow Arch
Hollow Hold