2:30 on/ :15 off x3 rds:

1: Machine
2: 5 ring row + 6 push up + 7 air squat
3: 10 oh sit up + 20 r.twist + 10 scissor kicks

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

Muscle snatch + snatch balance + overhead squat

5 x 1+2+3 @ 50+%, go 1:30-2:00

Five sets of two

A)
3 rounds for quality
5x 1 double KB kickstand deadlift + 1 reverse lunge (right and left )
12 double KB bench press

B)
In every 3’ x 5 rounds
4 dead clean and press
4 half snatch
4 clean to lunge press
4 alt. thruster
4/4 seesaw row
@same weight, double KB

weighted slow eccentric pull up Find the heaviest weight to do a 5sec down pull up

deadlift 3x3 @ rpe 7

Every 2:00 x 5:
6 Chin-ups
9 Push-ups
12 Sit-ups

4-5 sets:
2x (1 Clean Pull + 1 Power Clean)
- Rest as needed btw sets
- Build by feel

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

00:00-10:00
Amrap of:
12 russian swing@32/24kg
10 wall ball@9/6kg
8 kipping Pull up

10:00-12:00
REST

12:00-20:00
Complete for time of:
3 rounds
200m row
15 goblet squats@32/24kg
10 T2b
Remaining time is rest!

20:00-32:00
EMOM : alt. Between :
12 box jump over @60/50cm
12 wall ball thruster@9/6kg