A. E30S x 10 (5 min)

2 Hang Power Snatch @ca. 50% 1RM Snatch

B. E30S x 10 (5 min)
1 Power Snatch + 1 OHS @ ca. 60-70% 1RM Snatch

C. EMOM x 10 min:
1-2 Squat Snatch  @ca,. 80-90% 1RM Snatch. If you feel great go for more!

D. 10 -9-8-7-..-1 of:
Hang Power Snatch (ca. 30/20kg or light weight) + Lateral Burpess over Bar

TimeCap: 10 min

*In all lifts focus on great form!

3 x 9 min amrap's
Rest 2 min between

A. AMRAP 9 min @your best technical effort
10/8 cal Bike
10/10 Single arm DB/KB Snatch @moderate weight
10 V-ups or single leg V-ups

B. AMRAP 9 min @your best technical effort
30 DU/ 60 SU
10/10 BW Step-ups
20 Russian Twists

C. AMRAP 9 min @your best technical effort
10/8 Cal AirBike
10/10 Ballistic Row (AHAFA)
10 Sprawls

A. E2.5M x 4 Sets
3-4 Pause Deadlifts (2-3 Sec Pause Right Below Knees) @75% of 1RM
+ 30 Sec Controlled Cuban Rotations @Light Plates

B. E3M x 3 Sets
10-15 Toes Elevated Barbell Stiff Legged Deadlift @AHAFA
+ 10/10 Box Sitting Single Arm DB/KB Press @AHAFA
+ 20-30 Sec Superman Hold

C. 3 Giant Sets, 1 Minute Rest After Each Set
6-8 Explosive Box Jumps - Landing In Power Position Not in a Deep Squat
6 -8 Tempo Goblet Squats (32X1) @AHAFA
20-30 Sec Controlled Russian Twist