Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Power Snatch
In the first three 90 seconds, perform 2 Hang Snatch followed by 2 Power Snatch. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Recommended percentages: 60-65-70-75-80-85% of 1RM Snatch.

POWER CLEAN

A) E3MOM X3-4 (WU)

• 3 Clean Pull + 3 Hang Power Clean + 3 Seated Box Jump (light)

B) E90SEC X6-9

• 3 Touch and Go Power Clean (Build to days heavy)

C) PC Intervals
4x 2min on/1min Off:

• 12 Cal Echo
• Amrap: Power Clean @60kg

BACK SQUATS

2x6 @130kg
2x3 @140-150kg

*rest 3min between

METCON

2x 5min AMRAP/3min rest Between

• 12 GHD
• 15 Heavy KB Swing
• 21 DU/35 SU

*aim for same amount of reps on both amraps

For Time
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Overhead squat

4 x 3 @ 90+%1RM snatch (2-3 RIR), Rest 3:00 between sets

4 sets:
5 Hang Power Snatches
- Rest as needed

4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

Work up to heavy 5x5

EMOM60 (= 1.5x normal):

• Min 1: row
• Min 2: ski
• Min 3: Echo bike
• Min 4: rest

Pick a number of calories and complete that on every minute of work.