Squat snatches
EMOM 12
1.Three hang squat snatches 60%
2. Two hang squat snatches 65%
3. One hang squat snatch 70%
4. Rest

Then

10 single hang squat snatches @50%
not for time. Drop each rep.

0-3 – Heavy Triple: High Hang Power Snatch (pockets)
3-6 – Heavy Double: Hang Power Snatch (knee)
6-9 – Heavy Single: Power Snatch (floor)

EMOM 12 min

7-9 box jumps
5-7 pullups
30-45" plank hold

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at the weight you did your 6 reps

From 0:00 – 5:00…
5 Inchworms
:15s Hanging L-Sit

From 5:00 – 10:00…
5 Strict Toes to Bar
10 Superman Rocks

55 Barbell-Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups

Squat snatches
EMOM 9
1. 4 Squat snatches @50%
2. 3 Squat snatches @55%
3. 2 Squat snatches @60%

A: CTB test
Max set CTB
B:KB test
10min amrap:
KB snatch
Goal is 100-150reps, choose weight accordingly
5min each arm
You are only aloud to switch arm one time
Compare to week 31/10 2017

3 Rounds, resting as needed between all movements:
:30s GHD Supine Hold
:30s Unilateral Kneeling Strict Press, right
:30s Unilateral Strict Press, left
:30s Hip Extension Hold
:30s Straight Bar Dips

"DEAD SPRINT"
5 Rounds:
7 Deadlifts (225/155)
15 Wallball 20/14
7/5 Calorie Assault Bike
Rest 1:00 between rounds