5 sets of Pause Power Snatch
Set 1: 3 @ 65-75%
Set 2: 3 @ 65-75%
Set 3: 3 @ 65-75%
Set 4: 2 @ 70-80%
Set 5: 2 @ 70-80%
- Rest 2-3 min btw each set
- Pause at the knee on the way up for 2sec

4-5 sets:
Snatch Deadlift + Hang Snatch High Pull + Power Snatch
- Go by feel
- Rest 2min btw sets

4 sets:
4 Narrow Grip Bench Presses @60-70% 1RM Bench Press
- Rest 2min btw sets

AMRAP 10:
12/10cal Row
- Partner holds Forearm Plank

———2min Rest———

AMRAP 10:
12/10cal Ski
- Partner holds Wall Sit

———2min Rest———

AMRAP 10:
10/8cal AB
- Partner holds Dead Hang

Athletes can work only when the other is in hold
Score:Total Calories

3 supersets:
12 Double DB Walking Lunges (AHAP)
8+8 Double DB (Single Leg) Romanian Deadlifts
- Rest 90sec btw sets
- Use 1 set of DB's

SCORE: Walking Lunge total kg

3 sets:
15 RU KBS (heavy)
15m Burpee Broad Jump (jump as far as possible)
- Rest 2min btw sets

SCORE: Swings
Comment: how many jumps / 15m

3 rounds:
200m Run
12 Deadlifts 60/42kg
6 Bar Over Burpees

• Rest 3min

For time:
18 Bar Over Burpees
36 Deadlifts 60/42kg
400m Run

EMOM 8:
2 Weighted Chin-ups @40-50%
- Keep it fast and leave something in the tank

3 waves of Power Snatches & Overhead Squats

Wave 1:
Set 1: 3+3 @60% 1RM Power Snatch
Set 2: 2+2 @65%
Set 3: 1+1 @70%
Wave 2:
Set 4: 3+3 @65%
Set 5: 2+2 @70%
Set 6: 1+1 @75%
Wave 3:
Set 7: 3+3 @70%
Set 8: 2+2 @75%
Set 9: 1+1 @80%
- Rest 1min btw sets and 3min btw waves

EMOM 6:
Odd: 10/8cal Row
Even: 6 Back Squats @60/42kg

Rest 2min

EMOM 6:
Odd: 10/8cal Row
Even: 6 Back Squats @70/49kg

Rest 2min

EMOM 6:
Odd: 10/8cal Row
Even: 6 Back Squats @80/56kg

• Continuous movement on squats, no stopping on top or bottom!!!