EMOM 6mins

1 Snatch high pull + 1 power snatch + 2 OHS

20min pk
12 sit ups
30s hang
12 lunges
20 single arm kb swings, alternating
30s moving plank
100 rope jumps

Every 2min for 7 sets
1 hang power clean
1 power clean
2 push jerk
start @60% 1rm c&j, add weight

Dynamic shoulder press
9x3r @ 40% + bands
Go every 60s.

Deadlift heavy 3 rep

3 Rounds
2min AMRAP
15 toes to bar / heels over hips
20 db snatch 22.5/15
2min Rest

then 5 x 2 hang snatch @80% 1rm

30s ON / 30s OFF

3 rounds:
- Abmat SU
- Plank
- Cycling crunches
- Superman

CORE
3-5 Rounds for Quality of
5-7 "As Strict As Possible” Toes-to-bar
20/20 Russian Twists
20 Knee-hugs

For time
10!
hang squat clean @60% 1rm
bar over burpee