10-20 GHD Sit-Up,
20-50 DU
Rest 1-2min between movements.

Double tabata

reverse crunches
superman hold

Barbell Core wod
3-4 rounds for quality
10 barbell sit ups
10 /10 barbell side bends
10 barbell roll outs (knees)

1. 5 Squat snatch (~60%)
2. 8 C2B

1) Overhead Squat: 6 x 3 @75%, every 60s.

• Work up to 75% or a moderate weight in 3-4 sets x 3 reps per set.
• Beginner/Scale: Goblet or Front Squat: 5 x 5. Rest 90s.

1. Row / Ski / Air bike
2. Thruster (20/15kg)
3. DU's
4. Rest

You choose reps.

High hang snatch + hang snatch + Snatch
Get a good feel from each position.
Technique work and go by feel.

Hang Squat Clean & Jerk
10x1 @ AHAFA
Go every 75s.
Start from 65%

3 rounds for time

400 m row
40 m lunge
4 inchworm
2 min rest