Power snatch 5 x 3, AHAP

Dumbbell Glute Bridge: 5 x 8-12 reps; slow down, fast up tempo; Rest 90s.

• Adjust the tempo of the reps to get an effective set each time. Slowly down and the fast up.

For time, switch as needed.

10min EMOM of your choice

1) movement A
2) movement B

Pick 2 movements, make up your own rep scheme. Go odd/even minutes and have fun.

For time:
100 pull ups
100 push ups
100 sit up
100 air squat

Wod
For time
4 Rounds
10 T2b
8 Bar over burpee
6 Clean and jerk 60/45kg

Tc 12 min

Hang clean and jerk
8x1+2r (1 Clean and 2x Jerk)
Go every 90s.

3 rounds

30 flutter kicks in hollow hold
20 + 20 side plank elbow on med ball

Partner workout ygig;
16 Ring dips
20 t2b
100 double unders

8 Rounds

40 sec work 20 rest

Tng power snatch 45/30kg
Air squat
Jump over barbell
L-sit ups
Good morning with DB