*2min rest between sets

In 15min:
Build to days heavy 3 Hang Power Snatch

For Time:
50 DU
5 Strict Pull-ups
5 Squat Snatches 40/28kg
——— straight into ———
2 Rounds:
30 DU
3 C2B
3 Squat Snatches 45/31kg
——— straight into ———
3 Rounds:
10 DU
1 Rope Climb 4m
1 Squat Snatch 50/35kg

Every 1:30 x 4 (6min):
4 Strict Pull-ups + 6 Kipping / Butterfly Pull-ups

4 supersets:
10 DB Bench Presses
- 10-15sec Ring Support Hold (Top)
- Rest 2min btw sets

Every 2:00 x 8

-clean pull + muscle clean + hang power clean

*build by feel

EMOM 7:
20-40 DU
- Choose a number according to your skill and stick with it.
- You should have at least 15-20sec rest each minute

Practice Power Snatch technique for 25min
- Rest as needed

Practice Power Clean + Push Jerk technique for 25min
- Rest as needed

For time:
3 rounds:
12/10cal Row
10 Ring Push-ups / HR Push-ups
8 T2B
———Rest 3min———
3 rounds:
12/10cal Row
10 Ring Push-ups / HR Push-ups
8 T2B
———Rest 3min———
24/20ca Row
20 Ring Push-ups / HR Push-ups
16 T2B