4x 3+3 @55-60%

2 rounds for quality
4:00 Bike/Ski/Easy Jog/Stairs
4:00 Row
2 each Front Rack Shin Box Hip Lift
3 each KB Windmills
4 each Tall Kneeling KB Halos

Hang Power Snatch + Power Snatch
Build to a heavy 2 + 1 in 5 sets. Rest 2:30

Option: Practice technique.

Go as heavy as you can!
5x3 deadlift

Build to heavy 3

Sgdl 5*3 / ohs (moderate-heavy)
Low hang snatch 5*4 (light-heavy)

3 Rounds: 
1:00 Easy Bike 
45s Air Squat Hold  
30s Barbell Front Rack Hold
15s Calf Raises

Rest As Needed.     

EMOM 12
Minute 1 : Calories
Minute 2 : Bar Facing Burpees * athletes choose reps
....
2 x 15 Banded Pull Aparts
2 x 15 Glute Bridges
2 x 15 Hollow Rocks

AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold/plank hold
– Use a deficit that is challenging
but allows you to complete
at least 7 rounds.

800m run
3 rounds of
25 double unders
10 devil’s press@2x22,5/15 kg
25 double unders
10 kipping HSPU (sc: box HSPU/push up)

rest 3 min.

800m run
3 rounds of
25 double unders
10 dumbbell thrusters
25 double unders
10 kipping pull up (sc: feet assisted pull up)
TC: 30 min.