A: Slow motion snatch doubles
B: Snatch singles @95%
C: Clean & Jerk @95%

A: Snatch balance triples
B: Slow motion clean pull technique
C: Front squat 3x5 @75%

For time:
21 x Push Press @60/42.5kg
100 x Double Unders
2 Rope Climb
15 x Push Press @60/42.5kg
75 x Double Unders
2 Rope Climb
9 x Push Press @60/42.5kg
50 x Double Unders
2 Rope Climb

Timecap: 12 mins
Push Press should be moderate - sets of 7-10 reps

EMOM 20:
1: 15m/15m Heavy Suitcase carry
2: 15 Russian Swings@32/24kg
3: 5-8 High Box Jumps (75/60cm)
4: 15 Weighted Sit-ups

Rx+: Band Resisted Swings @16/12kg

10 Rounds
3 Front Squat 80/50kg
4 Box jump over
5 Strict T2b /leg raises
Goal: Sub 15 minutes

Barbell from floor!

AMRAP 20mins with a partner:
400 Meter Run / 500m Row
*Max Reps of:
20 Walking Lunges
20 Power Snatch (35/25kg)

*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
- Rx+: 42.5/30kg

A: Power snatch 2RM
B: Snatch balance (from rack)
C: Snatch singles

EMOM 12
1. min : Strict T2b x 6-8
2. min: Ring support hold hold x 20-30 sec
3. min: Barbell good morning x 10 reps @ 40/25kg

A:
Snatch complex: snatch pull- muscle snatch- power snatch @3x2
B:
Snatch pull @110% 3x2
C:
Emom 7 min. Power Clean @70% x5

4 Rounds
15m Double KB Front Rack Walking Lunge 24/16kg
50 Double Under
18/15 Cal row, 15/12 bike,ski
Goal: Sub 3 min/round
Notes: Rest 2 min between rounds

Timecap: 20 mins