A. EMOM x 10 min @build across
1 Snatch High pull + 1 Hang Power Snatch + 1 Snatch
*focus on form, perfect lift everytime!
B. E90s x 10 sets (15 min)
30 Double-unders/50 Single-unders + 5-7 Power Snatch @ca. 50% 1RM Power Snatch
C. 3 rounds for quality:
10/10 Side Bends ;AHAFA
10 Russian Leg lifts
20 sec Active hollow from hang

A. Alt workouts, work for 2 min on 1 exercise then change to the next one without any brake @70-80% effort x 3 sets of each (36 min)
A1. SkiErg
A2. 5/5 Single arm Snatch to lunge + 5/5 Reverse lunges @weight that allows for unbroken reps
A3. 2 x 10m Farmers Carry (AHAFA) + 4 x 10m Shuttle-runs
A4. 10/10 MedBall side throw to wall + 10-15 unbroken WallBalls
A5. Row
A6. 5 Strict Pull-ups OR 10 Ring row + 10 Sec Hollow Hold + 10 sec Arch Hold

A. E2,5M x 4 Sets:
5 Tempo Front Squats (12X1); AHAFA
6-8 Explosive Box Jumps with powerlanding on the way up
B. E2,5M x 3 Sets:
6-8/6-8 Bulgarian Split Squats; AHAFA
10-14 KB Romanian Deadlift; AHAFA
C. EMOM x 9 min:
C1. 30-40 sec Statistic Air Squat Hold
C2. 6-8/6-8 Half Kneeling KB Presses
C4. 30-40 Sec Banded Side Steps (15-20 sec each leg)