Warm UP

2 sets of:

• 400m Row
• 10 Squats Jumps

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.

12 mins to build to a heavy complex 

• 1 High Hang Snatch + 1 Hang Snatch + 2 Snatch (must be unbroken) 

B.

Once you have done this; 

• Complete E3MOM for 12 mins; 1 rep of the full complex at the max weight from above 

C.

Back Squat

• 3 x 14
• At last weeks max weight
• 20 Jump Lunges after each set
• Rest as required between sets (no longer than 3 mins)

D.

For Time:

• 30 WallBalls
• 30 Burpee to Target (Pull up bar) 
• 600m Row