5x5 Bench press @75-80%
- Rest 2min btw sets

In 30min, build up by feel:
1 Snatch

4x10 Chin-Ups
Rest 2min btw sets

Back Squat Cycle
5 sets of 6 reps @ 75% of 1RM

Snatch Balance 5 x 5 reps

10 x 30s on / 15s off:

1. banded pull apart -> seated banded row
2. half kneeling DB press (L) -> (R)
3. BB split stance RDL (L) -> (R)
4. alt. curtsy lunge
5. erg @ moderate

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.

EMOM x 10

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

3 back squats