Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Muscle snatch + Behind the neck push press + OHS
4 x 3+3+3 @ Light warm up weight, focus on keeping the bar as close as possible

Power Snatch p5
3 x 2 @ 70-75%, remember to extend yourself fully!

Power snatch
4 x 2 @ 75-80%

Snatch pull
4 x 2 @ 100-105%, Focus on relaxed arms and use your legs to gain speed

Front squat
3 x 3 @ 85-95%

Abs
3 rounds
20 Jackknives
20 Hollow rock
20s Hollow hold
Do these all in row