A,
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
In 12 mins, for max reps of:
30 Rope Climbs
max reps in remaining time Bench Press, 70% 1RM

Goal: you should have about 2 mins left for the bench

C,
For distance:
Sled Drag, pick load: 1x 15 mins
AHAP!!!

A: Push jerk/Power jerk max
B: Clean and Jerk+ Hang Clean+ jerk max

A: Snatch pull max
B: Hip Squat snatch + hang squat snatch + ohs
C: Double snatch pull+ low snatch pull @ max snatch 5x3

A: Hip muscle snatch + hip squat snatch + low hang squat snatch
B: Hip clean+ low hang clean+ split jerk
C: Double clean pull+ low hang clean pull @max clean and jerk 5x3

A: Hang snatch pull+ hip snatch pull + hip squat snatch
B: Power clean + squat clean + power jerk
C: Emom 5’: triple snatch balance @75% of snatch

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 84% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
3x5 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Seated 1-arm shoulder press, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

3-4rounds:

5 OHS (2s pause, max 60% of 1rm)
10 snowangel

4 rounds (12min total) 3-2-1 x 4

5 Rounds for Time
- 15 Deadlifts (155/105 lb)
- 10 Bar-Over Burpees
- 5 Power Cleans (155/105 lb)