A. Power snatch x9 min EMOM
3 min for 3 reps @ 75%
3 min for 2 reps @ 80%
3 min for 1 rep @ 85%+
B. Slow to knee snatch pull x5 min EMOM
2 min x3 reps @ 90%
3 min x2 reps @ 100%
B. 3 rounds
Run 400m
50 kettlebell swings 53,35
50 sit-ups
Masters
Day 1
A. Row 250m; rest 1 min x 4-5 sets
B1. SA DB OH tricep extensions @ 20X1 x 10/ arm; rest 30 sec
B2. DB hammer curls x 12/arm; rest 30 sec
B3. Barbell rollout x 10; rest 1 min
X 3 set
C. 5 rounds
AB 10 cal
10 push-ups
10 front squats