Snatch complex

6-8sets:

1 hang power snatch + 1 hang snatch (2s pause catch pos.)

build 70-80%

3 unbroken cleans

For time:
25 Burpee Box Jumps @60/50cm
50 Shoulder to Overhead @60/42.5kg
25 Burpee Box Jumps

Timecap: 14 mins

Overhead squat
5x3reps
- stay at moderate weight and practice the movement
- 90 sec rest btw sets
Optional : 5x3 reps Front squat

Accessory :
4x 12 reps/side banded cuban rotation between sets

For time;
30-20-10
DB Hang Power Cleans @2x22,5/15kg
DB Push-ups
Timecap: 9 mins
Goal: Hard effort. Shoot for all sub 8:00.
Rx+: 4-6 Bar Muscle-ups after each set

"Doubles and Dumbbells"
3 rounds
25 Double Unders
10 Renegade rows @22,5/15kg total reps
10 DB Burpee Box Overs @60/50cm
15 DB Hang Power Cleans
20 DB Front Rack Alternating Reverse Lunges
25 Double Unders
Rest 60 secs

Timecap: 22 mins

Every 1 min for 16 mins, alternating between:
10 Barbell Strict Press, pick load
20 Plate Russian Twists, pick load
4-8 Strict Pull-ups
15 - 20 V-ups

Push press

8-8-8-8

E2,5MOM / 2-3rir

Every 2 minute for 40min (3 Rounds)

Min 0-2: 30-40 Wall Balls
Min 2-4: 300-400m Row
Min 4-6: 20-30m Weighted Walking Lunges
Min 6-8: 15-25 Calories Bike
Min 8-10: 12-15 Burpee Box Jumps
Min 10-12: 90m Farmers Carry
Min 12-14: Rest

AMRAP 15

3 wallwalk
6 power clean@70/50kg
9 box jump over

TARGET 6-8+ ROUNDS / SCALED 60/40KG