5 x Every 2 minutes
3-10 muscle ups / pull ups
(jumping mu’s from box/
Bands are ok for mu’s too)

32 Min EMOM
1. 18/15 CAL Row
2. 18/15 CAL bike
3. 12 Burpee
4. Rest

Overhead Squat 5+5+ (5-10 reps) on last set @55-65-75%
rest 2-3 min bwn. Barbell taken from rack. Use % from 1rm which did a month ago.
Last block on "result area" will be marked 5 reps also, but try to go for more reps than five.

3 rounds of :
4 reps @ 50-55%
3 reps @ 60-65%
2 reps @70-75%
Hit singles every 8-12 sec. Then add weight and next lifts.
rest 2-3 min bwn rounds.
% can be taken from your 1rm power snatch from 2 weeks ago or squat snatch PR.

20 minutes:

Hi-hang power snatch x 2 + Overhead squat x 1

YGIG

2 x 2500m

@ -5sec 500m split time

Score: avg split time

Clean complex. High hang clean + hang clean.

Push Press 1 rep max.

In 15min

Work up to max 80% 1RM Squat Snatch

Snatch Consistency complex (25 Mins)

Working high hang + hang snatches

Goal and focus is quality

Squat snatch