2 rounds 30s. each
Bird dow row
DB Sots press L
DB Sots press R
Temp Goblet squat 3-4-X-1
Weighted box jump

---

2 rounds 5 reps each
- OHS
- Snatch drop to power
- muscle snatch
- Snatch pull under to power
- Snatch Pull
- high hang power snatch
- Snatch

---

For total reps

AMRAP 6 minutes:

3 Power Snatch
15 Wall Balls 9/6kg

Rest 2 minutes

AMRAP 6 minutes:

15 Box Jump Overs 60/50cm
12 Toes to Bar
9 HSPU

Rest 2 minutes

AMRAP 6 minutes:

30m DB Front Rack Lunges
20 DB Devils Press (Tiebreaker)
10 Bar Muscle Up

M/N 35-39: Snatch 55/37,5kg, DBs 22,5/15kg
M/N 40-44: Snatch 50/35kg, DBs 22,5/15kg
M/N 45-49: Snatch 45/32,5kg, DBs 17,5/12,5kg
M/N 50-54: Snatch 40/30kg, DBs 17,5/12,5kg