Power snatch + overhead squat + snatch complex five times

Snatch balance 5 x 1

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

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

E3MOM
2 x 3
2 x 2

*1 rep in the tank

E4MOM for 20 minutes complete a circuit of:
1. Front Squat 4-6 reps
2. DB Push Press 6-8 reps
3. Max Kipping Pull Ups/Chin Ups

As heavy as form allows. Start at highest rep number and keep adding weight every set.
AMRAP in last set. Goal is to stay within given rep ranges.
Teams of 3.

Back Squat
Again use 90% + 5kg (same as last week Hopefully!)

70% x 3, 80% x 3, 90% x 3+

Don't change your max from last week! Even if it was easy.

Push hard on the last set but don't fail!

E4MOM for 20 minutes complete a circuit of:
1. Deadlift 3-5 reps
2. KB Floor Press 6-8 each side
3. Max strict chin ups

As heavy as form allows. Start at highest rep number and keep adding weight every set.
AMRAP in last set. Goal is to stay within given rep ranges.
Teams of 3.