18 minute EMOM, rotating.

1 – 10 Cal Row
2 – 10 unbroken Power Clean/ 7 unbroken Power Snatch / 10 unbroken Push Jerk (change movement each round) 95/65
3 – Rest – try to recover by breathing through nose only.

Skill Warm Up (10 min)
Snatch and OVH Squat Practice

A. 18 minute EMOM, rotating.

1 – 10 Cal Row
2 – 10 unbroken Power Clean/ 7 unbroken Power Snatch / 10 unbroken Push Jerk (change movement each round) 95/65
3 – Rest – try to recover by breathing through nose only.

Rest 5 minutes before part B.

B. 16 Minute EMOM, rotating minutes.

1 – 50m Sled Push
2 – 8 Ring Pull Ups/ 8 Deficit Handstand Push Ups / 8 Ring Dips (change movement each round)
3 – 1 Turkish get up + 10 DB OH Walking Lunges (50/35), alternate sides each round.
4 – Rest – try to recover breathing only through nose.