High hang squat snatch

5x2@AHAFA

Snatch balance + 2 x Over head Squat

10 rounds every 1:30@70-85% Squat snatch

Front squat
3-3-1-1-1
Starting @ 75%

6 min Emom
1 clean + 3 split jerk 60-70%

Front squat
5-3-3-1-1
Starting @ 70%

Find your overhead squat 1 RM of the day

1) Mountain Climber
2) Burpee/Devils Press
3) DU
4) Airbike

In teams of 3,

8 min AMRAP of prowler push (10-20kg)

The result is meters pushed.

5 x unbroken tng comlex, every 90 sec
Power clean + Squat clean + split jerk (3 sec pause in catch) 80-85% of 1RM C&J

AMRAP 5
Single arm DB/KB push press 10+10@moderate weight
45 sit ups
remaining time burpees

Rest 2 min

AMRAP 4
Single arm DB/KB push press 15+15@moderate weight
35 sit ups
remaining time burpees

Result total burpees