Squat Snatch

4x3

60-70% 1 RM Snatch

For time

21-21
Thrusters 45/32,5kg
TTB
15-15
Thrusters 45/32,5kg
C2b
9-9
Thrusters 45/32,5kg
Bar MU

Team of 2: (You go, I go)
40-30-20-10 reps of:
Power Cleans @50/35kg
Calorie Row
TC: 15'

Start a running clock
00:00-03:00
EMOM 3 Clusters
Rest 2min
05:00-08:00
EMOM 2 Clusters
Rest 2min
10:00-15:00
EMOM 1 Cluster

Go by the feeling. Increase weight as the reps go down.

Optional Accessory
STRENGTH

2-4 sets of 10-20 Landmine Twist video . Rest as needed.

RPE 3 to 4

5 round for time of:
15 dumbbell power clean 2×22.5/15
15 dumbbell push press
15 double Unders ( single under × 2 )

5min Row/Bike with nose breathing only

Thoracic Flow video

A.
Row / Air bike: 90s.
2 rds:
5 Up & down dog
8 Spider lunge + twist
8 Active shoulders

Row / Air bike: 45s.

2 rds:
5-8 Snatch grip DL
5-8 Muscle snatch
5-8 Press
5-8 OHS

Mobility:
- Lunge complex
- Thoracic
- Shoulders
- Ankles
- Front rack

B.
On the 1:30 x 7 Sets:
1 Pausing Split Jerk (2s)
1 Split Jerk

C.
Teams of 3:
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs
21 Power snatch (50/35)
21 Burpee Box Jump Overs
21 Power snatch (60/40)
21 Burpee Box Jump Overs
21 Power snatch (70/45)
Box: (24"/20")

Time cap: 30min.

L-Sit Hold: 4 Intervals of 10s - 20s on/40s off.
Then,
Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

5min Row/Airbike with nose breathing only

5-10 Down Dog to Cobra video