EMOM 10
High hang snatch + Hang snatch + Snatch

2 Rounds of:
Run x2
50 Thrusters 20/15kg
30 Pullups

AMRAP 20:00 with a partner:
12 Power Snatch (35/25kg)
9 Lateral Burpees
50 Meter Mixed Carry Carry (25 meters by your side/front rack then switch sides)

• One athlete completes a full round at a time.

15 Minute Recovery Bike

Wide Stance Good mornings + Box Squat: 4 x 8. Rest 90s.
– Perform 3-4 ”warm-up” sets before starting.
– Use one challenging weight for all 4 sets.
– Use a parallel box

Jerk behind neck
8x2r @ 85% from Jerk 1RM
Go every 75s.

30 FS 60kg/40kg
30 thrusters 50kg/35kg
30 thrusters 40kg/30kg
60 wall balls 9kg/6kg
every time you break a set do 5 T2B
bar from the ground

Floor Press 5x8

5 sets of :
2 Squat Snatch
- build to heavy sets
- touch n go reps

For time :
1000 m row
100 DU
400 m run

timecap: 12 mins