10 min EMOM
(All reps completed in each min)

RX (135/95) RX+ (155/115)
3 Power Cleans
3 Front Squats
3 STO

Snatch
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch

WOD (S)
AMRAP 20:
10 pull ups
10 push ups
10 T2B
10 KBS 24/16
10 abmat sit ups

50-40-30-20-10 Calorie Row, 1 minute rest between sets

On the Minute x 25:
Minute 1 – 30 Meter Sled Push
Minute 2 – 100 Meter Run
MInute 3 – 15/12 Calorie Row
Minute 4 – 20 USA Kettlebell Swings @ 24/16kg
Minute 5 - Rest

Metcon:
AMRAP 5
power snatch 35/25
AMRAP 4
burpees over bar
AMRAP 3
OHS 35/25
AMRAP 2
burpees over bar

E2MOM for 5 sets
10 push ups
10 frontrack lunges 40/30
6 STOH
6 thrusters

(scale reps if needed: 8-8-4-4 etc. 1 round should take around 1:00 – 1:15 followed by 1:00 – 0:45 rest)

15x 3 Touch and Go Power Snatches - Every 90sec
For quality, not up to failure

2x10 Back Squats

2x10 Push Press