Halting snatch deadlift - 3x3 @ 85%

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

5 x 3 Deadlift

• tempo 3010
• leave one rep in the tank
• rest 3 minutes between sets

Back Squat
4x3 + 1xME @85% of 3RM

• The fifth set as many reps as possible @85% of your heaviest 3RM

4 x 3 on 3 off
10 Squat Clean + Push Jerk
20 DU's
5 burpees
@ 75% + of 1 RM

score is total rounds

EMOM 21 min

1) 18 cal Row
2) 7-12 HSPU
3) 7 - 12 toes to bar

EMOM 12
1) 6+6 KB snatches 24/16 kg
2) 12 Box step overs 24/16 kg
3) 12 Box jumps
4) Rest

5 sets every 3 minutes
3 reps BS @50-60% 1RM
after squats 3 high box jumps as explosive as possible 75/65 cm

Every 90s x 5:
2 Hang Cleans +
2 Split Jerks
- Build up for the workout

Find your 1RM Push press of the day