3 x 3 Squat Snatch

Work on form

28min emom

1.min 20cal Row
2.min 30 x Slamball 14lbs
3.min 15 Ohs 42,5kg
4.min rest

Vondelpark - center- home

1. Snatch
   60%/3
   65%/3
   70%/3
   75%/3
   (80%/3)2

2. Snatch Pull
   95%/3)4

3. Back Squat
   70%/8
   75%/8
   78%/8

4. Gymnastics Conditioning
   Choose one of the following:
   A. 3 sets of 10 unbroken muscle-ups
   B. 4 sets of 8 unbroken muscle-ups
   C. 5 sets of 6 unbroken muscle-ups
   D. 6 sets of 5 unbroken muscle-ups
   Rest as needed between sets

5. Conditioning
   4 RFT:
   20 Wallballs (30/20#)
   20 KB Swings (2/1.5 Pood)
   20 Burpees
   20 C2B Pull-ups

1-1-1-1-1-1-1 split jerk 1rm

30 Squat Snatches

2x 12 mus not for time

7 min AMRAP
3 Thrusters (100#), Chest to Bar Pull-ups
6
9
12
15
18
+3
+3

Deadlift 7x3 - New set every 2 min

Go heavy

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......