30 Wallball
30 Box jump
30 Pull up
30 OHS (35/25kg)
30 Hang power snatch (35/25kg)

(Every 3min run 100m)

Build 1RM power snatch (10 min)

1.
15 minutes for a heavy 3 position snatch
(hip, knee, under the knee)
2.
5×2 t'n'g squat snatches 5-10 kg lighter
3.
EMOM 10
one squat snatch
one ohs
one hang squat snatch

Snatch complex:

Perform 1 set every 2 mins for 10 mins

1 Snatch grip DL+ 1 Snatch + 1 Hang Snatch + 1 OHS

One partner on each exercise switching each minute. Every minute on the minute. Still strength work
12 rounds (6 per exercise)

Push up x 6-8
Incline DB press x 6-8

1 warm up set prior

18 minutes

4 sets:
30 sec plank
30sec hollow hold
30 sec L-sit
7 strict K2E

5 rounds for Quality:

60m heavy Farmer's Carry *
60 sec plank hold

Rest 60 sec

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• Don't rest the weights on your legs as you carry them!

5-5-5-5

WOD
12 min AMRAP:
400m run
30 wall balls 20/14
20 push press
10 Burpees

Max Run 12 min