Work up to 4RM Deadlift
+
2x5 @85-90% of 4RM

3x10
3x8
30 secs rest.
Sit on bench box or platform. Toes on a 20kg plate raise the heels and lower. You can pop a plate or plates on the thighs or dbs

Muscle Snatch To Toes + Snatch Drop

6 x ( 1 + 2 ), light & fast

Go Every 1:30

30s work / 30s rest for 4 rounds
1. Ring row
2. DB bench press
3. KB goblet cyclist squat

Power Snatch + Hang squat Snatch ( Under knee ) Drop barbell between reps

10 x ( 1 + 1 ) every 1:30

2 x ( 1 + 1 ) x 8. Go every 2:30. Build.

Target 90-100% of 1 RM High Hang Squat Snatch

Find heavy power snatch in 8min
.
.
rest 2min
.
.
AMRAP 10

3 power snatch
6 ttb
9 burpee over bar

AMRAP 5
8 Deadlift 85/60kg
8 Handstand Pushups
8 Box Jump Overs

Rest 3min

AMRAP 5
20/15 Calories
15 Wall Balls
10 Pullups

For time:

4rounds:
10 ttb
10 stoh@60/40kg
10 burpee over bar

3 sets:
5 Front Squats @65%
- Rest 2min btw sets