4x6 Front Squat.
80% to be done as cluster sets
2.2.2 then 3 minutes rest

So 2 reps, 20 secs rest, 2 reps, 20 secs rest then 3 minutes

3 x every 3 min
12-17 inverted chest to bar row

Row for Calories

8 x 2:00 @ Every 5:00

Sama pace across. Not maximal effort. RPE 8-9/10

Strict Pull-Ups ( Weighted / Banded )

5-5-5-2-2-2

Go Every 2:30

Maastaveto 10-8-6-4-2

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35kg Snatch, 30 reps
60kg Snatch, 30 reps
75kg Snatch, 30 reps
95kg Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20kg Snatch, 30 reps
35kg Snatch, 30 reps
45kg Snatch, 30 reps
55kg Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20kg Snatch, 30 reps
35kg Snatch, 30 reps
45kg Snatch, 30 reps
55kg pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
15kg Snatch, 30 reps
25kg Snatch, 30 reps
35kg pound Snatch, 30 reps
40kg Snatch, as many reps as possible

EMOM x 10

power clean + hang power clean

AMRAP 12

2 Front Squat 90/60kg
10 Bar Over Burpees
10 Toes To Bar
1 Rope Climb

6 min emom
1) 4 low hang power snatch
2) 10 chest to bar

3 min rest then

6 min emom
1) 4 Front squat
2) 4 split jerk

-As heavy as form allows

E75s X 9

1 power clean + 2 hang squat clean