Warm UP

3 Sets:

• 20 Cal Ski
• 10 R. KBS
• 12 Cossack Squats 

3 sets of (with an empty barbell):

• 5 x Snatch Grip Deadlift
• 5 x Muscle Snatch 
• 5 x Snatch Grip Behind the Neck Push Press 
• 5 x Snatch Balance 
• 5 x Hang Power Snatch

A.

Snatch Balance 

• EMOM 10
• At last weeks max weight 

B.

Snatch + 2 OH Squat

• 6 x 1 - Build to heavy single for this complex. 
• Pause for 2s in the catch on each rep, also pause at the bottom of each OH squat. 

C.

12 min AMRAP:

• 400m Row
• 12 C2B 
• 8 KB Deadlifts (2 x 32/ 2 x 24kg) 

D.

4 Sets:

• 30s Gymnastic Swimming (Front Crawl)
• 30s Banded Face Pulls
• 50m Overhead KB Carry 
  • Rest 90s Between Sets

Choose a load that will challenge you, but also allow you to complete all exercises and reps with good technique. The aim here is to build strength and stability around the scapula, not put yourself in a hole.