A:
Every 90sec for 12min do 1 complex of:
1 Snatch High Pull
1 Squat Snatch
1 Overhead Squat

B:
Team of 2, AMRAP in 22min of:
5/5 KB Snatches (Scale: DB Snatches)
10 Box Jumps
10cals on Bike (AB or Concept2)

You have to alternate movements. So Partner 1 does the snatches, partner 2
the box jumps, partner 1 the bike and so on…


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min Bike @ Moderate
30sec. Bike @ Easy
1min Bike @ Fast
30sec Full Rest

Station 2
EMOM for 6min do:
3 Power Snatches (no TnG)

Station 3
AMRAP in 6min of:
5/5 DB Snatches
5 Burpee Box Jump Overs

Station 4
EMOM for 7min of:
Odd: 8 Ab Wheel Rollouts
Even: 10/10 Side Plank up and downs

Station 5
Build a heavy set of 5 Overhead Squats or work on technique