AMRAP 8:
60s erg
30s SU
30s burpee

Takakyykky

4x2@90%

15 mins of :
Technique
Hang Power Snatch
Skill:
Toes to bar

AMRAP 6:00
9 Bent-over Barbell Rows @42.5/30kg
9 Toes to Bar

Extra credit :
Banded Y-T-A-T: 3 x 10. Rest 60s.
- 1 rep = Y-T-A-T

Deadlift against a band
- Build to a challenging, but perfect set of 3 in 10 sets.
- Reset reps
- no touch n go

AMRAP 12:00
15 Calorie Row
12 Power Snatch @42.5/30kg
9 Overhead Squats @42.5/30kg

A: Snatch Pull (focus on the 2nd pull) doubles – light weight, good form
B: Hang power snatch – hang snatch - snatch
C: BTN push press + OHS

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