A: Warmup: Jumpe rope 10x30/30 on/off
B: SA Kb press 4x3
C: Push ups 3xMax, no rest at the top
D: DB skull crushers 3x6

Every 2.30 x6

16 kb swing @24kg
8 hspu
6 burpee box jump over

5 rounds:
15 Pull-ups
30 KBS (US) 24/16kg
15 GHD Sit-ups

-6-10 pull-ups
-8-15 burpees
-12-15cal/ 9-12cal row
-rest

Hang power clean

4 x 3 @ RPE 8 / 2 RIR, go Every 2:00-2:30

Back squat 1x5

A: Shoulder press 5-5-5+
B: Bench press 7x3+1xMax
C: DB Shoulder flys 3x10
D: OH triceps Cable extensions 3set
E: SA Cable extensions 1xMax

For time:

• 9-7-5 RMU
• 9-7-5 Snatches 60/40 kg
• 8m HSW between each movement

Part A).
Skill Primer
Pause Muscle Snatch & Snatch Balance
(5-8 sets x 2+2)

Part B).
Low Hang Snatch & Pause Snatch
(8 sets x 1+1 / 55%-70%)

AMRAP3 @ 100/70 kg