A. GENERAL (6:00)
2 rounds
45 seconds on, 15 seconds off
- Inchworms (add push ups in round 2 & 3)
- Jumping Jacks
- Plate ground to overhead

B. MOBILITY / ACTIVATION (1:30)

Lat stretch using barbell or Rig
45sec / side

C1. SPECIFIC (10:00)
Snatch
5 Behind the neck snatch grip push press
5 Overhead squats
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Practice complex
5 Snatch grip deadlifts
5 Hang Power Satch
5 Overhead Squats

C2. SPECIFIC (Cnt’d)
Cindy
Pull ups
2 x 5 Beat Swings
5 Kip Swings
5 Kipping pull ups or Ring rows
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Push ups
Find set up & scale for workout
5-8 push ups
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Air squats
10 Air squats

EMOMx10
- 3 Snatch Deadlift + 3 Hang Power Snatch + 3 Overhead squat

@ 155/105 lbs or 70% (best snatch)

-Rest 1 minute-

EMOMx10
- 45 sec Machine

-Rest 1 minute-

EMOMx10
- 1 round of Cindy

Score: Sum Total Reps, note load in comments
TC: 32 minutes
KG: 70/50

Scaling Options
Beginner
- 65/45 or RPE 6/10
- As written
- 5 Ring rows + 7 Hand elevated push ups + 10 Air squats

Intermediate
- @ 115/75
- As written
- 1-5 Pull ups + 7-10 Knee push ups + 10-15 Air squats

Weighted deadbugs
3 x 1:00 "max" reps

-Rest 1:00 b/w-