AMRAP 5:
10 Thrusters 40/30kg
10 Bar Facing Burpees
10 Power Cleans 40/30kg
10 Bar Facing Burpees
10 Hang Power Snatches 40/30kg
10 Bar Facing Burpees

WARM UP

0:30 Mountain Climbers
0:30 Active Spiderman
0:30 Straight Arm Burpees
0:30 Push Up to Downdog
0:30 Slow Burpees
0:30 Active Samson
0:30 Burpees
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

TECHNIQUE & BUILD

EMPTY BARBELL
0:15 Front Rack Stretch

3 Pausing Front Squats (0:03 pause in the bottom)
3 Front Squats

3 Pausing Push Press (0:03 overhead)
3 Push Press

5 Thrusters

POWER CLEAN
3 Deadlifts

3 Deadlift + Shrug

3 Muscle Cleans

3 Pausing Power Cleans (0:03 pause in the catch)

3 Power Cleans

HANG POWER SNATCH
3 Snatch Grip Deadlifts

3 Hang Power Snatches from the Pocket

3 Pausing Hang Power Sntaches (0:03 in the catch)

3 Hang Power Snatch

3 Squat Snatch

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