Back squat
12-10-8-8
55-60%

1) Strict HSPU 4x5
2) HS 4x60s

Snatch Complex
3 Sets of
Power Snatch + Hang Power Snatch + Hang Squat Snatch (3x1+1+1)

3 rounds for quality

5 + 5 archer's rows
10 push up on parrallets (DBs)
15 seated shoulder presses with DBs, you choose the weight)
30 DB russian twists

Scale push up to normal push up / push up on box

CONDITIONING

3 rounds for time:

20 DB Snatch 22,5/15kg
10 DB Box Step-Over
5 Muscle-Up

RPE 3-4

Target <8min

Tailoring Options:
Decrease loadings
Muscle-Up→ decrease rep scheme or jumping muscle-ups

For quality 16

10+10 Cossack
10 Face pull
10 Tricep press with rubber band (Heavy)
30 Sec. hollow hold from bar
16 Shoulder taps nose to wall

Shoulder Press 1RM

1) SNatch + hang snatch
3x(2+2)x60%, 3x(2+2)x70%
2) Dragon flag 3x3

"KarAnnie"

50 Wall Ball Shots (20/14)
50 Double Unders
50 Sit-Ups

40 Wall Ball Shots (20/14)
40 Double Unders
40 Sit-Ups

30 Wall Ball Shots (20/14)
30 Double Unders
30 Sit-Ups

20 Wall Ball Shots (20/14)
20 Double Unders
20 Sit-Ups

10 Wall Ball Shots (20/14)
10 Double Unders
10 Sit-Ups

25 Minute Timecap

20 Mins (YGIG)
500m Row (2km pace - 3 secs) E.G 1:45 - 3 is 1:42

Active rest 1 Min plank