A)
Snatch
+
OHS
+
Hang Snatch
then
B)
Snatch Balance
10 x 1 with 2 second pause in squat
or
C)
Alt EMOM for 14 minutes:
8 SDHP or 8 Ring Rows
8 Burpee Box Jumpovers or 4 Man-Makers
...
Choose between doing both A and B or only "Abbate".
A)
Push Jerk
2-2-2-2-1-1-1-1
B)
Front Squat
5-5-5
or
15-15-15
or
C)
"Abbate"
For time:
1600m Run
21 Clean and Jerk (70/47.5kg)
800m Run
21 Clean and Jerk (70/47.5kg)
1600m Run
...
A)
Front Squat
5-5-5-5-5-5
then
B)
Hang Power Clean
16-12-8-4-4-4
or
C)
In pairs, Indian file, for time:
20 Cal Row
30 Hang Power Cleans (50/35kg) (^65/45kg)
20 Cal Row
30 Pull-Ups (^Chest-to-Bar)
20 Cal Row
...