EMOM 4 x 3
1 min rest between EMOMS

A.) EMOM 4
High hang power snatch 3 reps @50% 1RM

B.) EMOM 4
Hang power snatch 3 reps @55-60% 1RM

C.) EMOM 4
Low hang squat snatches 3 reps @55-60% 1RM

D.) Bar Muscle up practise
3-4 UB sets

E.) 3 sets
16/13 cal Bike
12 burpees to target
20m single arm DB OH walking lunge (10/10m) 25/17.5kgs
rest 60 sec

-try to go pretty hard but also try to maintain round times as close as possible.