5 rounds for time:
15 KBS 24/16kg (US)
30 DU
15 T2B

2 sets w/ empty barbell:
10 Snatch Presses
3-5 OHS
3-5 Heaving Snatch Balances
3-5 Snatch Balances
3-5 Drop Snatches
3-5 High Hang Muscle Snatches
- Rest as needed btw movements

2 sets @35-50% of 1RM Snatch:
3-5 Snatch Deadlifts + Shrugs (relaxed arms, no arm pull)
3-5 Hang Snatch High Pulls
- Rest as needed btw movements

In 12 min:
Build to a heavy set of 1 Power Snatch + 1 Snatch Balance

• Rest 3min, then

5 Sets:
1 Power Snatch + 1 Snatch Balance @85-90% of heavy set from above
- Rest :90 btw sets

Build to a days heavy:
1 Squat Snatch

9 sets of Snatch:
Sets 1-3: 1 @70% 1RM Snatch
Sets 4-6: 1 @75%
Sets 7-9: 1 @80%
- Rest as needed btw sets

5 rounds:
300/250m Row
7-10 Kipping Pull-ups
15s HS-hold
- Rest 1:1 btw rounds

3-4 sets:
10 SA KB Cossack Squats 1=1 (front rack or OH)
10 BTN Presses (empty barbell)
10 Good Mornings
5 Snatch Grip Upright Row (empty BB)
- Rest as needed

10 sets:
1 Snatch
- Build to 70-80% of your 1RM Snatch over the course of the 10 sets
- Rest as needed

Emom 32

1. 50s Row
2. 8-12 2xDB hang snatch/hang c&j ALT*
3. 45s du/su
4. Rest

*Alternate snatch / c&j every round
DB:2x22,5/15kg

A.
Machine intervals:
10x1 minute on 1 off
Either bike or Rower or ski or air runner
20 Minutes total

Rest 10 minutes
B.
At 30 Minutes:
10- 15 t2b
10 clean & jerk 60/43kg
15m DB dual lunge 15m 2x22.5/15kg
Rest 2-3 minutes between sets
4-5 sets

24 Min cap