Snatch Drills, 2 rounds with empty barbell.

15min EMOM:

5 sets: 2x Snatch Pull + Squat Snatch @65%
5sets: 1x Snatch Pull + Squat Snatch @75%
5 sets: Squat Snatch @85-90%

On the first 5 minutes do 2 snatch pulls and a squat snatch on the minute. Next 5 minutes one snatch pull and squat snatch on the minute. Last 5 minutes do one squat snatch on the minute. Scale the weights if needed.

1 round:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (50/35)

60%/3
70%/3
(75%/3)2

30min AMRAP with a partner (You go, I go)

• 25 Single arm Dumbbell push press 22.5kg/15kg (alternating arms)
• 50 cal Row
• 100 DU

Clean and Jerk
Build to Heavy Single (~75-90%)

DBL DB ALT OH PRESS 4 X 15/

BENCH MARK : MAX WATT & SPEED
15s ON : 20s OFF 2 X Thru - get your 55s REST
ROW

work up to as heavy as possible of the complex
2 Clean + 2 Jerk

EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

3 rounds:

Run 800m
20 C2B Pull-Up
30 Wallball

Rest 3min between rounds

Rest 3min between rounds. Try to get a steady pace, but hit these hard! Scale the movements and reps if needed. You should be moving all the time, no big breaks.