A,

Squat Snatch + Snatch balance
- build up to max in 15 mins

B,
Snatch Push Press
3x 12 reps
- 2 mins rest between sets

C,
Snatch Deadlift
3x3 reps @100%
3x2 reps @ 110%

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

E2MOM*10

12 wallball
9 kbs
6 kbs

Unbroken sets, RPE4

10*E90SEC

1 Power Snatch + 1 Hang Snatch

Front Squat

12-10-8-6-4
SO 3:00
Result is lifted kilo

2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (102.5/70)
40 Wallballs

10min or less:
Build to a heavy set of 8.

Warm up(0:00-8:00)
3rds
10 jax
10 m climbers
10 heels to rear-2ct

Mobility(8:00-12:00)
1:00 min samson stretch per

Fittrain Intervals(16)
:30 on :30 off x4
jingle jang
hrpu
rope slams
step ups

Finisher
1:00 min bf stretch
30 oblique crunch per side
1:00 min plank

10 sets of
6 Deadlift
6 Pendlay Row
@ fixed weight
Rx = 95/65lb

For time:

100 Rounds
1 Strict HSPU
2 Squat Cleans (61/43kg)
3 Burpees