3 rounds:
250m Skillmill Run
20 T2B
50 DU

$ Out:
Accumulate 2min HS-hold

3-5 sets:
2 reps of 3 Part Pause Snatch Pull
- Pause below knee and hip
- Increase weight as you feel comfortable
- Rest 2min btw sets

For time, split anyhow:
60 Box Jumps 60/50cm
- Partner in 90° Wall Sit hold
60 STOH 50/35
- Partner in HS hold
150 DU

3 waves of Power Snatches

Wave 1:
3 @55% 1RM Power Snatch
2 @60%
1 @65%

Wave 2:
3 @60%
2 @65%
1 @70%

Wave 3:
3 @65%
2 @70%
1 @75%

• Rest 1:30 btw sets and 3:00 btw waves

5 Sets:
2 Snatches @63-70% 1RM Snatch
- Rest 1min btw sets

4 Sets:
1 Pause Snatch @73-83% 1RM Snatch
- Pause in the bottom for 2sec
- Rest 1:30 btw sets

3 Sets:
1 Snatch @85-88% 1RM Snatch
- Rest 2min btw sets

3 sets:
15-20 Reverse Hypers
:20 Dead Hang + 3 Strict Pull Ups + :20 Dead Hang
- Rest 1:00-1:30 btw sets

3 sets:
15 Slow Single Unders
15 Fast Single Unders
15 Double Unders
- 1min rest btw sets

———— Rest 2min ————

AMRAP 3
Max UNBROKEN sets of 10-25 DU

In teams of 3:
80/60cal Row
80/60cal Ski
80/60cal AB
40/30cal Row
40/30cal Ski
40/30cal AB
- Small sets, max 10-15cal / athlete and switch

2 x EMOM 5:
20-40 DU
- Choose a number according to your skill and stick with it.
- You should have at least 15-20sec rest each minute
- Rest 2min btw emoms

EMOM 10:
1 Power Snatch @70% + 3 Down & Ups

• Rest 3:00

EMOM 10:
1 Power Clean @70% + 3 Down & Ups