Work up to heavy complexes of
Power Snatch + Hang Squat Snatch

Weighted Chin Up
Find 4RM

FOR TIME

5rounds:
300m run
15 power snatch@40/30kg
15 bar facing burpee

Time cap 20min

EMOM for 10min
3 Touch and Go Power Cleans

3 Reps Sets. Build Up to 82% in 15 Minutes

Find your sumo deadlift 3RM

No workout

5 sets:

2min On /2min Off
20 kbs
10 box jump over
* max row calories

A) Clean and jerk
2 x 1+3 x 50-60%
3 x 1+2 x 65-75%
6 x 1+1 x 80%+

*Perform a new set every 2 minutes

B) 3 rounds
10 side bends with DB or KB (right)
30s side bend hold (right)
10 side bends with DB or KB (left)
30s side bend hold (left)

1-2-3-4-5, etc.
Strict pull-ups
Push presses (47/70 kg)

Scaled WOD
AMRAP 7:
1-2-3-4-5, etc.
Ring rows
Push presses