-2min rest
-build to moderate heavy

Warm-up:
2 rounds:
:30/:30 Pigeon Stretch
:30/:30 Calf Stretch
:30 Cobra Pose
:30 Child Pose

2 rounds for quality:
1min Row (easy)
10 Barbell Good Mornings 20/15kg
30 Single Unders
10 Scorpion Rotations

Primer:
2-3 rounds:
200m Row (build to workout pace)
5 Deadlifts (build towards workout weight)
25 DU

Rest 1min

1 round @ workout pace & weight
300m Row
10 Deadlifts
50 DU

Rest 5min

3,2,1, GO!

3 sets of 3 Overhead Squats @70-75%
- 2-3min Rest btw sets

10 rounds for time:
20 Air Squat
15 Abmat Sit-up
10 Push-up
5 Burpee

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