6-8 x push press and split jerk complex (2+2)

Hold bridge up for 5 minutes. Each time you break, perform 5 skin the cats. http://gymnasticswod.com/content/sat-1018

For 10 minutes or so practice forward and backward rolls

4 x E2MOM
8-10 double db medball bench press
- leave 3-4 reps in tank

AMRAP10
for distance db farmers carry
- every time you drop the weights do 5-10 push ups + 5-10 v-ups

Snatch Technique drills.

6-6-4-4 weighted pull up

• leave two reps in the tank
• rest as needed btw sets

In 20 minutes:

• find your thruster 3RM + in the remaining time do one set for as many reps as possible with 70% of your 3RM. (bar starts from the ground)

For time :

21-15-9

Shoulder Press 42,5/30kg
Bar Over Burpees

A) 3 rounds:
15 Power Snatch @50%
2min amrap Box Jumps
rest 2min

B) 3 rounds:
15 Cleans @ 50%
2min amrap burpees
rest 2min

3min rest between A and B

Above 85% on each round