Perform 1 set every 1 min 45 sec total 8 times. @ 60%+

Every 1,5 min for 15 minutes (10 sets)
1 hang power snatch + 1 hang squat snatch + 1 ohs
use 50-75% of 1 rm

Push press 4 x 5 ~70% of 1RM

High Hang Power Snatch ( Hip ) + Hang Power Snatch ( Below Knee )

4 x ( 1+1 ) @ 35/25kg
4 x ( 1+1 ) @ 45/30kg
4 x ( 1+1 ) @ 55/35kg

Go Every 1:15

4 Rounds for time
12 Pullups
10 Hang Squat Cleans 60/40kg
8 Box Jumps
6 Alt. Single Arm Devils Presses (heavy)

6 x 90 sec on / 90 sec off:

A)
3 t2b
6 push up
9 air squat

B)
24 du
8 double KB hang power clean 24/16kg

EMOM 10

Power snatch + Snatch

-use challenging weight but dont go to max. You can adjust as you want.

4x10min work / 2min rest

60s easy, 60s moderate

1) c2bike
2) row
3) ski
4) echo

Build in 10 minutes Heavy Set Of 2

Rest 5 minutes.

Death by 10m’s:
1.min Run 10m
2.min Run 20m
3.min Run 30m
4.min Run 40m
…
Continue adding 10 meters every minute,
until you can’t finish the whole distance within the time limit.