Snatch
8 x 3

Back Squat 6x3 (stay heavy)

Power snatch + overhead squat + snatch complex five times

Snatch balance 5 x 1

5x6 Back Squat
Try and start heavy and work around 70-75%

Warm-up:

3:00 easy ergo, then:

3 rounds:
10 Scapula push ups
10 ring row
10 scapula pull-ups
10 alt. one leg squats to sit on a box
5 leg raise / kahap
1 partial wall walk

PROGRESSIVE WARM-UP:
5 jumping pull-ups
10 pistol squats (feet on ankle or assisted)
10 leg raises
10 hspu from box or 5 partial wall walk

5 kipping or banded pull-ups
10 alt. pistol squats from box / plate
10 toes to bar/rings
5 hspu / 2 wall walk

5 kipping / butterfly pull-ups
10 alt. Pistol squats
10 T2B / T2R
5 HSPU / 3 WW

Rest

AMRAP

3 Rounds / 30s ON : 30s OFF

1) Pull-up (Kipping/Butterfly)
2) Alternating Pistol Squat
3) Toes To Bar / or Toes to rings
4) Handstand Push Up / or Wall walks

Score total reps
Also post reps by movement

POST WORKOUT / STRETCHING

:30 active hang from bar
:10 rest
:30 side plank hold (r)
:10 rest
:30 side plank hold (l)
:10 rest
:30 cobra stretch
:10 rest
:30 downward dog stretch

EMOM x6

3 snatch balance

Build up to power clean +2 push jerk max.

2 x 2
2 x 1

*2 reps in the tank

otm 12:
power clean + 2x jerk