Part A).
Skill Primer
Hang Muslce Snatch, Tall Snatch & OHS (5-8 sets x 2+2+2)

Part B).
Hang Snatch
(8 sets x 2 / 60%-75%)

EMOM for 4 rounds:
1) KB swings
2) Plank hold
3) Alternating DB snatches
4) Rest

EMOM 30

5 power snatch
Bike erg calories
Rest

A,
Snatch 1x3

Use the heaviest weight you can for the set.

Find a heavy set of 3 for the day within 20 min.

B,
Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
5 rounds for time of:
15 Toes-to-bars
Sled Push, pick load, 15m
Bear Crawl, 15m
50 Double Unders

Sled Push- moderate

Goal: Sub 15 min

D,
3 rounds for quality of:
3x 3 Way Shoulder Raises, pick load
10 Kettlebell Seesaw Rows, pick load

STRENGTH
Overhead Squat, 7-5-3-1-3-5-7

Target: increase and decrease loading set by set.

Pause back squat 5x5 reps

3 Rounds @ your own pace

8 – 12/side Bulgarian goblet split squats
8 – 12 Ring rows
30-seconds/side DB Off-set carry (front rack + suitcase)
8 – 12/side Archer ring push-ups

4x2min AMRAP, 1min rest
between rounds:

1-2-3-4-5-6...etc
Ring MU
10-20-30-40-50-60...etc
DU

RPE 4

Target: Increasing reps for the
whole workout (1+10, 2+20,
etc…) Work for 2 minutes and
rest for 1 min. On each new
round continue where you left off
on the last round.

Tailoring Options:
Ring MU→ Bar MU→ Jumping
Ring MU/Bar MU→ C2B
DU→ Single unders

EMOM 8

1 minute : 5 TnG Power Clean
2 minute : Rest

Every 2' for 6 sets