5 Rounds, go every 2:00

1 unbroken set of touch-and-go squat snatches @ 40-50%1RM

Intent. Single unbroken set each time. Accumulate as many EXCELLENT repetitions as you can. Use the rest of the time each round to recover and re-focus.

Alternate B1 / B2

B1. B-stance DB deadlift – 3 x 8-12/side @ RPE 8 (2 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

-2 ring MU
-2 wall walks

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 - 5/5 Moose Antlers

Scarecrow snatch primer
3 x 3 empty barbell

Snatch balance
4 x 2 @ 80% of 1RM snatch

Snatch segment deadlift (3 sec pause 1 inch off the floor, 3 sec pause at the knee cap, 3 sec pause at mid-hang position)
3 x 3 @ 100% of 1RM snatch

Overhead squat
5 x 1 @ 90% of 1RM snatch

Accessories
Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
DB bent over row 3 x 8 (each arm) 8RPE
DB bicep curl 3 x 10 (each arm) 8RPE

Warm Up
35/40 x6
1) hang clean pull / low hang clean pull
2) clean lift off
3) jump to split / split jerk

EMOM 2,5 min x 6
3 sets: 2 low hang clean pull + 2 low hang squat clean
3 sets: 2 low hang squat clean

EMOM 2,5 min x 6
3 sets: 3 split jerks + 3 front squat
3 sets : 2 spkit jerks + 2 front squat

ACCESSORY

Emomx9
1) 40s landmine twist
2) 40s double kb front rack walk (heavy)
3) 40s pistol squats

Landmine twist:

Banded Pull-aparts: Max reps in 2:00
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:
6 Rounds
42,5kg

6 Truster
6 OHS
6 T2B
6 Clean
6 HSPU
6 Pull-up

Time cap: 20 min

For Total Load:
5 Sets of 2