Snatch Pull + Snatch High Pull + Squat Snatch

10 x ( 1 + 1 + 1 ) Build up to 70%

Go Every 1:30

EMOM 12
1) 12 Gorilla row 2 x 16/20kg
2) 6 landmine RDL e/s
3) 30m farmers walk 2 x 24/32kg KB
- RPE 7, but should be able to do 2 more rounds if had to.

E90s x8

3 hang squat snatch

1 set:
1:00 single-unders
1:00 rest
1:00 running-step single-unders
1:00 rest
1:00 double-unders
- more advanced members could try out doubles and triples

Find Your 5RM in 17 minutes.

Tempo Back Squat

3-3-3-3-3-3, every rep 1. sec on bottom.

Go Every 2:30

EMOM x 10

2 hang power snatch

Back Squat
Every 3 minutes

3-3-2-2-2

-building up and last double should be V*

Metcon (reps)
AMRAP in 12 minutes of:
1…2…3… Deadlifts
200m run between sets.

Choose a challenging weight for deadlifts.

Metcon (reps)
AMRAP in 12 minutes of:
1..2..3..4..5.. Power clean 80/50kg
15 Wallballs 20/14 after each set of power cleans.