EMOM 20 min

3+3 KB snatches
15 DU/45 SU
30" plank hold
10 scapula pushups

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Block snatch (above the knee)

3 x 3 @ 65-70%,, go every 90-seconds to 2-minutes
3 x 2 @ 70-75%, go every 60 to 90-seconds
4 x 1 @ 75%+, go every 60-seconds

Snatch

3 x 2 @ 70-75%, go every 1:15
3 x 1 @ 75+%, EMOM

Slow pull snatch + Snatch

3 x 2+1 @ 70%, go every 1:30

Slow pull muscle snatch + slow pull power snatch + overhead squat

5 x 1+1+1 @ 50%1RM snatch, EMOM

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6 min on, 2 min off x 4 sets (2 each)

A.
Row, ski or bike for calories

B.
5 burpees
10 air squats
5 push ups
10 sit ups

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 sots press 10/5kg

Front Squat
3x7 @65-70% of 1rm
2x10 @50% of 1rm
rest 3 min in b/w sets

EMOM 15

Minute 1 : One Arm Dumbell Push Press 6 + 6
Minute 2 : Max Sit-Ups
Minute 3 : Rest

Score : Total Sit-Ups