Power Snatch

1-1-1-1-1, heavy single

Send off 2:00

5+5 Reverse Lunge,
1-2min rest,
10 DB/KB STOH,
1-2min rest,
5-10 Strict Pull-Up,
1-2min rest

Working in pairs yigig;
4 BAR MU
8 Burpee Box jumps
16 Wall ball

Change after each full round.
Scale BAR mu as previous.

Double under
Wall balls

TC 8 Mins

10/10 single leg box step ups
10 strict t2b
10/10 kb side bends
10 banded hamstring curls

6x2 Hang Snatch + Snatch (build up to heaviest set)

• Rest 2min between sets

As many Calories As Possible in 12 :

Other : Overhead Hold 60/42,5kg
Other : Bike Calories

You can change as you like

For time:

1000m row
50 thrusters 20/15kg
30 pull ups

TC 12

4 Rounds for quality

5 Pull-ups
5 Bar Dips
5 Strict T2B

RX is unbroken sets

4 Rounds, 30 s rest between rounds

30 s Shuttle run
30 s Hollow Hold
30 s Single KB FR Hold
30 s Single KB Farmers Hold