-muscle snatch + hang power snatch

*2min rest
*build to heavy

5x

-snatch pull+ muscle snatch
*1min rest
*athletes choice on load

EMOM 10:
1: 10/8cal AB
2: 10 Medball GHD Sit-ups 6/4kg

• Rest 2min

EMOM 10:
1: 12/10cal Ski
2: 50 DU

• Rest 2min

EMOM 10:
7 Burpee Box Jumps 60/50cm

3 sets:
300m Skillmill Run
12 TnG Power Cleans @50/35kg
- Rest 2min sets

• Rest 3-5min

3 sets:
300m Skillmill Run
12 Deadlifts @80/56kg
- Rest 2min btw sets

Strict Chin-Ups

5-5-5-3-3-1-1

20min for Quality
15/12 Cal SkiErg
15 Pushups
15 V-ups
10/10 Hammer Curls

Rest 5min

20min for Load and Quality
15/12 Cal Bike
12 Double KB Squats
12 Box Jumps
12 Double KB Reverse Lunges

OPTIONAL GYMNASTICS
EMOM x10
1) 3-5 wall walk + press with stick (target 20-30s press)
2) rest
*
2-3rounds:
15 snowangel
15 hip extension
30-60s D ball hold

Do three sets of five reps, reset your grip after each rep, max 10s

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Back squat

6 x 3 @ 80-84% (2-3 RIR on all sets), rest 2:30-3:00 b/t sets