Every 90s:

5x1 Squat Snatch 80-90%

Of 1RM Snatch

Every 90s:

3x3 Hip Squat Snatch 50-60%

Of 1 RM Snatch

Every 90s:

3x3 Tall Snatch 40-50%

Of 1RM Snatch

5 x 20+20 meter AHAFA

Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Workout(20)
5rds
12 s/a db oh lunge 35/20-challenge-50/35
12 hand release burpees
12 floor ring dips
200m run

Opt(15)
800m run
4x1 back squat
3x2 front squat /2 sec pause
5x5 hip extension

Finisher
50 oblique crunch
1:00 samson stretch

With a partner:
20 Total Rounds of:
7 Hang Power Cleans @70/47.5kg
7 Bar Facing Burpees
200 Meter Run / 250m Row /250m Ski
*One athlete completes a full round at a time

Then,

Cash-out: 10 Minute Easy Cardio

21-15-9 FT (LT)
Push Press @50% of 1RM
Situps

timecap 6 min

• (1+1+1)-…-(1+1+1) of:
BB Power Snatch + Squat Snatch + Power Snatch
1RM

Build to heavy in 15min:
High hang snatch + Hang snatch + OHS

5-5-3-3-3-1-1-1-1