3sets:

1 Turkish Get-up (each side)
10 weighted Side plank crunches
10 Tuck-ups

5min AMRAP

10 Air Squats
8 Jumping Air Squats
6 Jumping Lunges

10-8-6-4-2

S. HSPU
S. Pullups


*HSPU and Pullups have to be unbroken

(8min TC)

Snatch

Find 2RM TNG P. Snatch in 10min

Snatch EMOM

E2MOM for 12min (6 sets)
5 TNG P. Snatch + 5 Hang Squat Snatch + 5 OHS
@ ~ 50% of A (scale reps)

Accessories

3 sets of:
8 Snatch grip rom. DL
20m single arm KB OH-walk (pro arm)
20 band pull aparts
6 Dragon flag neg.

High hang snatch

Find a heavy high hang snatch triple

Overhead control and speed

4 sets
6 pressing snatch balance
3 snatch balance

Segmemted pull

5x3 segmemted (2cm/above knee/drive)

WOD

5min AMRAP
20/15cal row
200m run

2min rest

5min AMRAP
15/10cal Bike
200m run

2min rest

5min AMRAP
20/15cal row
200m run

2min rest

5min AMRAP
15/10cal Bike
200m run

Mobility

Wrist and ankles