24 Min EMOM
1. 2 snatches @ 70-80% (with a 3 second pause in the catch)
2. 30 sec recovery Row ~8/6 Cal

Row should be easy but enough to get the HR elevated.
Goal of this is to snatch when HR is slight higher and not fail any reps. Doesn't have to be touch and go.

For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters 42,5kg/30kg
30Du´s / 50 single under after each set-

3 x 3

Push Press: 4 x 5. Rest 2:00

• Work up to 80% for a set of 5.

10 min Time cap

5 rounds 60/40kg
12 deadlifts
9 hang power cleans
6 jerks

Sumo deadlift 3x5x50%

20 Min AMRAP( Ygig) complete full round then switch ;
10 strict T2b
15 superman rocks
15 Hollow Rocks

1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%.

• Build to 90% in 5-6 sets performing sets of 1-2 reps.
• Beginner: 5 x 5, adding weight if form permits.

mobility

Clean complex
1 Clean + 2 front Squats
Build to a heavy single but keep quality