EMOM x 8-12

1) machine
2) 5 snatch pull + 5 hang muscle snatch + 5 power snatch
3) machine
4) 5 barbell row + 5 barbell press + 5 OHS

For 3 sets:
In 5 mins do:
Row/Ski 250 m/ Bike 500m or Echo 16/14 cals
then in the remaining time, AMRAP of:
6 Hang Power Snatches, 43/30 kg
8 Bar Facing Burpees
10 Toes-to-bars

Rest 2 mins between each set.

In 15min, find your 3 rep max.

EMOM x 10

hang power clean + hang squat clean @65-75%

3 back squats

Warm Up
2 rounds
2 min cardio machine
20 reverse lunges / walk lunges
20 bicycle crunch
10 kb tater (swing + front squat)

Strenght
Build to heavy 3 rep set on Squat Clean (no tng, from dead stop each lift)
2x5reps@35-50% and 4x3reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Metcon
2x6 min amrap / 3 min rest bwn
4 power snatch @65% of 1rm
6 bar over burpees
24 double unders (max reps in 45 seconds)
target is 3-4 rounds per 6 min amrap.

AMRAP 12:
2 Rope Climbs
20 Barbell Rows (40, 30 kg)
200 Meter Run

A)
Handstand Hold
3 x 20s. Rest 40s.
Options: Freestanding, Wall/Partner Supported, Pike Hold

B)
L-Sit Hold
3 x 20s. Rest 40s.
Options: Rings, between boxes, Leg(s) straight/bent

Rowing Intervals: 5 x 500 Meters. Rest while partner goes (approx 2mins)

• Goal: challenging and consistent result for all 5 sets

20 Minutes of technique work with the Power Snatch.

If confident build to 80% of 1RM for a double in 10 sets.