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.

Overhead Squat/Snatch

• Every 90s For 12 Mins
  • 2 OH Squats @ 72.5% Last Heavy

• Every 90s For 12 Mins
  
  • 3 Power Snatch @ 62.5% Last Heavy Snatch

B.

• 4 Sets:
  • 20 DB Cleans (2 x 22.5kg/15kg)
  • 20 DB Thrusters (2 x 22.5kg/15kg)
  • 20 Burpees Over DBs
  • Rest 3 Mins

C.

• EMOM 10:
  • 4-6 C2B Pull-Ups
  • Aim To Improve On Last Weeks Quality OR Increase Reps By 1 Rep

D.

Conditioning

• For Time:
  • 100 Wall Balls
  • Every Min On Min, Starting At 0, Perform 5/3 Cal Bike