Warm UP

2 sets of:

• 400m Run
• 20 Duck Walk
• 400m Ski
• 20 Overhead Empty Barbell Duck Walk

3 sets of (with an empty barbell):

• 5 x Snatch Grip DL
• 5 x Snatch High Pull 
• 5 x Snatch Grip Behind the Neck Push Press 
• 5 x Overhead Squat
• 5 x Snatch Balance 

A.

Snatch Pyramid (not TNG)

• 10 x 50% - rest 1 min
• 8 x 60% - rest 1 min
• 6 x 70% - rest 1 min
• 4 x 80% - rest 1 min
• 2 x 90% - rest 1 min
• 4 x 80% - rest 1 min
• 6 x 70% - rest 1 min
• 8 x 60% - rest 1 min
• 10 x 50% 

B.

Back Squat

• 4 x 6 with a 3 sec pause at last weeks max weight
• Rest as required between sets (no longer than 2 mins)

C.

EMOM 15:

• 10 Burpee to Pull Up
• 150/100m Row Sprint
• 15 TTB

D.

3 Sets:

• 30s Prone GHD Hold
• 30m Overhead KB Walk (As Heavy As Form Allows)
• 30s Hollow Hold
• 60m KB Farmers Walk (Same KBs As OH Walk)