E2M for 16min(8 rounds)
Snatch x2 @ moderate weight, focus turn over/lock out
+
8min amrap
8 hang Power clean 20/15kg
8 shoulder press
8 ohs

• 3min.: Row/Bike/Run

• 1 rnd:

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 2 rds:
  8 Back squat
  8 Good morning
  8 Lunges
  8 Press

• Mobility btw sets.

1.) High hang muscle snatch +5 ohs w/last rep 10.sec pause 4× 5+5
2.) Tall snatch 5x5 (Light weight)
3.) Snatch w/pause @knee 5x2
4.) Hang snatch @below knee 5x2
5.) Back squat 4x10 2sets adding weight, then 2 down sets.

For Time:

3 Rounds:
5 Devils Presses 2x20/15kg
10 Pull-ups
15 DB Box Step Overs 60/50cm 2x20/15kg
20 DU

Rest 3:00
Repeat

3 x 9 min amraps:

A.
Buy in: 800 m run or 2000/1600 m bike
12 med ball cleans 9/6 kg
8 burpees
4 pull ups

B.
Buy in: 1250/1000 m row
8 push ups
1 rope climb
15 air squats

C.
Buy in: 800 m run or 1000/800 m ski
6 T2B
12 box jumps 24/20”

4 min rest between amraps.

5 rounds for quality
HR max at 75%
RPE 6

8 reps e/s per movement

1 -arm DL (KB outside of/next to the body)
Lungle RDL row
Arm bar
DBL DB bench row

---

keep moving steady, no rest

13-11-9-7-4

Muscle ups bar | butterfly pullups
Snatch
Time cap 13" M
15" F

In 10min:
Build to days heavy Power Snatch

In 15min:
Build to days heavy Muscle Snatch

3 rounds for time of

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.