A. 13 Minute Oly Work

A1. In 6 Minutes Finish 4-6 Rounds of:
1-2 Power Snatch + 1 Squat Snatch

Rest 1 Minute

A2. In 6 Minutes Finish 4-6 Rounds of:
1-2 Snatch

B. E3M x 6 Sets @80-85% Intensity

6-8 Hang Power Snatch (43/30 kg)
8-10 OHS (43/30 kg)
6-8 Toes to Bar
8-10 Shuttle Sprints (Each Sprint is ca. 15m)

*Rounds 2, 4 and 6 are Performed in Reverse
**You Have to Get at Least 1 Min Rest Between Rounds!

Amrap 30 min @Your Best Technical Effort

* Finish one round and take 1 Min rest before starting again.

20/16 Cal Bike
10 KB Squat Clean (w. both hands on KB)
9/9 KB Shoulder2Overhead
8 Sprawls over KB
7 AtlasBall over Shoulder
60 Single Unders / 30 Double Unders

**First round goes down the ladder & next round goes up and so on.