Power snatch 2 rep max in 20min

Kipping on rings
Kipping Pull ups on Rings
Hips to Rings
Turning with lower rings, "on squat position, feet on the ground"
ring dip (strict or kip)
Jumping Ring MU (use box under rings, and lower rings about face level)
start rep "on squat position"
How did it go? Use about 20-25 minutes for skill training. 2-3 times 2-10 reps depending what movement you have.

Metcon (time)

For time 50-40-30-20-10 reps of:
Calories bike
Box jumps 24/20”
Lunge steps, alt. legs

Timecap: 30 minutes.

5 roudns for time:
10 wallball
5 Hand-Release Pushup

Tempo front squat

3 x 10, slow down, fast up, 60 % of 1 RM

Snatch, 5 x 1 x 85 %

00:00
1)
3rounds,
10 power snatch 40/30kg
15 burbee over bar

10:00
2)
3rounds
10 thruster 40/30kg
50 DU

(Target under 5min, Time cap 8min)

3 min cardio machine
then
2 rounds
30 sec on / 10 sec off
One arm swing (R/L)
Single arm KB OH HOLD (R/L)
Single leg RDL (R/L)
Reverse Lunges (R/L)
(use light weight)
Skill / Prep
KB Windmill 5 min (warm up with light/moderate weight 5+5 reps twice)
KB Snatches 5 min (warm up with light/moderate weight 5+5 reps twice)

Kipping and Butterfly

Floor Press
60% X 8
70% x8
75%x6 x 4 ( 6 reps and 4 sets)