A:
EMOM for 12min do:
1-6) 2 Power Snatches
7-12) 1 Squat Snatch

B:
EMOM for 15min:
1) Max reps Thrusters in 45sec.
2) Max. resp Sumo Deadlift High Pulls in 45sec.
3) Rest

Level 1: 20/10kg
Level 2: 30/20kg
Level 3: 35/25kg


CROSSCIRCUIT

Station 1
Bike 2min @ Moderate Pace
Bike 1min @ Hard Pace
Rest 1min
Row 2min @ Moderate Pace
Row 1min @ Hard Pace

Station 2
4 rounds of:
30sec. of Front Rack Split Stance Half Squat – r
30sec. of Front Rack Split Stance Half Squat – l
1min Rest. Challenge your load

Station 3
EMOM for 8min of:
2 Power Snatches

Station 4
AMRAP in 8min of:
8 Thrusters
8 Sumo Deadlift High Pulls
20sec. Hollow Hold