1. Snatch Primer
   On the :90 Seconds x 3 Rounds
   2 Pausing Overhead Squats
   2 Snatch Balances
   2 High Hang Squat Snatches
   Performed at 40%

2. Snatch From Blocks (Knee Level)
   7 Sets of 2:
   1×2 @ 60%
   1×2 @ 65%
   1×2 @ 70%
   1×2 @ 75%
   Final three sets: Build as you see fit.

3. Back Squat
   Build to a Moderately Heavy Single
   Followed by:
   2×2 @ 90%
   2×4 @ 84%
   1×10 @ 75%

4. Conditioning
   9-15-21:
   Butterfly Pull-Ups
   Barbell-Facing Burpees
   Overhead Squats (95/65)

3 x 3 @ 80%, 85%, 90%

4 x 6, tempo (3s lowering)

3 x 3 @ 80%, 85%, 90%

For time:
1 mile walk with sled (belt on your waist)

3 x 2min on/ 2min off:

-power snatch 45kg x 4
-assault bike x 14cal
-DU, unbroken x 24
-burpee, max reps

*score is total amount of burpees

3 kierrosta laatua !

Superkids

3 skin the cat
6 maastavetoa (kahvakuula/ wallball)
9 boxihyppyä

Ninjat:

8 varpaat tankoon
10 maastavetoa
12 boxihyppyä

7 min AMRAP

1x power Snatch
3 x clean & Jerk 40kg (75% 1rm)

Find your 5 RM in push press

5 x 2 x tempausveto + tempaus