Warm UP

3 Sets:

• 20 Cal Ski
• 10 R. KBS
• 12 Cossack Squats 

3 sets of (with an empty barbell):

• 5 x Snatch Grip Deadlift
• 5 x Muscle Snatch 
• 5 x Snatch Grip Behind the Neck Push Press 
• 5 x Snatch Balance 
• 5 x Hang Power Snatch

A.

Snatch Balance 

• Every 90s For 12 Min
• 2 Snatch Balance + 1 OH Squat @ 70%

B.

Every 4 Mins For 20 Mins

• 15 TTB
• 30 Air Squats
• Snatch (Full Rep. No Power Snatch)
  • Snatch Rep & Weight
    • 10 @ 65%
    • 8 @ 70%
    • 6 @ 75%
    • 4 @ 80%
    • 2 @ 85%

C.

AMRAP 12

• Strict Nate
  • 2 Strict Muscle Ups
  • 4 Strict HSPU
  • 8 KB Swings @ 24kg/16

D.

Conditioning

• Every 90s For 9 Mins:
  • 20/15 Cal Row