SNATCH

Bar Muscle up

E2MOM, 5 rounds
1-7 Bar MU
10 OH reverse lunges w/2kb

EMOM8
1: 8-16 alt single leg squats
2: 30-45s plank hip rotations

EMOM8
1: 8-16 alt box step ups
2: 30-45s flutter kick hollow hold

Deadlift every rep 2 sec hold on top

5-5-5-4-4-4

Go every 3:00

3× 3+2@61%, fs-%, rest btw sets 2-3min

1-2× 1+1@85-90%, jerk-%, rest btw sets 2min

*2 split jerk, split both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 80-85%, jerk-%, rest btw sets 2min

*use straps

2× 1+2@barbell, 1+2@up to 73%, sn-%, rest btw sets 2min

Warm Up
Speed Ladder Drills for 5 minutes
then 2 rounds
10 gtoh + halo
5+5 plate halos
10 plate row
10 plate squat
then barbell prep for cleans

Weightlifting
4x1 power clean + 1 low hang power clean + 1 hang power clean @light to moderate
4x1+1 +1 deadlift + squat clean + hang squat clean @moderate to heavyish
rest as needed bwn sets

Metcon

8 rounds with partner (alt time full round 4 per person)
8-10 double db/kb deadliftts
6-8 double db/kb hang cleans
4-6 double db/kb push presses

E2,5min x5
5 pause front squat
*2s pause @bottom