Every 1:30 for 9:00 (7 total sets):

3 Position Snatch (hang from power position – hang from just above knee – floor)

Begin between 60-70% of 1rm Snatch and work to a max for the complex.

Shoulder press 9x3@80% 1RM

5x65%, 5x75%, 5x85%

EMOM for 14′ do
25 Air Squats
10 Hang Clean & Jerks 50/35kg

*I Go U Go

15 min AMRAP:

• 6 dumbbell thrusters
• 8 push-ups
• 10 sit-ups

5x75%, 3x85%, 1+x95%

10min EMOM clean + 2 x front squat + split jerk.

KAREN + ANNIE
- 150 wall ball shots (9/6 kgs).
- 50-40-30-20-10 reps of:
* DU.
* Sit- ups.

*** Time cap: 20 min.

5x75%, 3x85%, 1+x95%

10 rounds of:

5 burpees
10 push-ups
15 sit-ups
20 air squats