Every min for 12 minutes
min 1-3 : snatch high pull x 2 reps
min 4-6 : hang power snatch x 2 reps
min 7-9 : power snatch x 1rep + OHS x 2 reps
min 10-12 : snatch x 2 reps
weights @50-70% of 1rm

Every min for 12 minutes
min 1-3 : clean high pull x 2 reps
min 4-6 : hang squat clean x 2 reps
min 7-9 : power clean x 1 + split jerk x 2 reps
min 10-12 : squat clean + split jerk x 1-2 reps
weights 50-70% of 1rm.

Work with partner alternating times
3-4 rounds
200m run
5+5 one arm push press with heavy db
10 box jump/step overs

then take 2-4 minutes and change to other complex

3-4 rounds
250/300m row
5+5 db snatches
10-15 push ups
repeat total 3-4 times

push press

6-4-4-2-2

Back Squat

4 Sets of 2

Send Off 3:00

Shoulder press
4x8x60%
8+ x 60%

5x2 squat clean

Weighted plank hold 3 x 30 sekkaa

AMRAP 8

5 Box Jumps 30/24"
10 Kettlebell Swing 24/16kg
15 Thrusters 20/15kg

AMRAP 14

10 Double Dumbbell Push Press 22,5/15kg
15/12 Calorie Row
20 Double Dumbbell Front Squat 22,5/15kg
15/12 Calorie Bike
30 Double Dumbbell Deadlift 22,5/15kg

Rest 1 minute between rounds.