4-10 x 400m
2min /1min rest emom

Min 1: 10 Alt. DB snatches 20/15kg
Min 2: 10 Pull-ups
Min 3: 10m+10m Single Arm OH Walking Lunges 20/15kg
Min 4: Rest

3 rounds
10 cal bike or row
5 inchworms
10 pvc pipe passthroughs

Snatch prep With empty barbell
5 snatch grip deadlift
5 snatch pulls
5 hang snatch
5 snatch balance
5 Power snatch
X2

Snatch complex
E2MOM x 8
3 snatch grip deadlift
2 hang snatch
1 OHS

A: Back squat high bar 5rm
B: Clean pull 5x2
C: Incline Leg press 3x8
D: Hamstring curls 3set

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%

For time:

21-15-9
Deadlift 70/50kg
Bar Over Burpees ( may step over bar )

Banded Hammer Curls: 3 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds for quality

2 ohs
4 goblet squat
6 front rack sahat
8 lunges
10 single leg deadlift

30-60 Minutes @ Zone 2 Heart Rate