A1. EMOM x 10 min; AHAFA

1 Power Snatch w. 1- 2 sec pause in landing +
1 Hang Power Snatch w.  1-2 sec pause in landing +
1 Hang Squat Snatch w. 1-2 sec pause in landing

1 Minute rest

A2. EMOM x 6 min; AHAFA
1 - 2 Snatch

B.  Alt EMOM x 10 min @YBTE
B1. 6-10 Power Snatches (AHAFA)
B2. 30 - 40  sek Jumprope (anyhow)

2 x 13 min AMRAP's @YBTE
rest 2 min between

A. AMRAP 13 min
300/250 m Row
2 Rounds of:
15 Air Squats
10 Situps
5 Push Ups

B. AMRAP 13 min
7/7 Half Kneeling Kb Press
8/8 Curtsy Squat
9 Romanian Deadlift
10 (5/5) Plank with Kb Pull Through

A. E2M x 5 Sets
4 First Rep Pause Front Squat @70% of FS 1RM (first rep with 5 sec pause at bottom then 3 regular)
+ 5 Strict Chin Ups

B. E2M x 4 Sets
6-10 Heavy BB Romanian Deadlift
+ 6-10 Dips @AHAFA

C. Alt. EMOM x 9 Min
C1. 12-16 FR or OH Weighted Reverse Lunges @AHAFA
C2. 30 Sec 90° Wall Sits (Weighted if you can)
C3. 30-40 Sec KB/DB Plank Pull-Through