A. Snatchbalance

Every 90 sec for 8 Sets

1 behind the neck pushpress; 1 snatchbalance; 2 Overheadsquats

B. 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches 4 x 4

4 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
4 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
4 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches
4 1 Pause Snatch Pull (2sec. Pause 1'' Off Floor, At Knee and Mid Thigh) + 2 Hang Power Snatches

A. Snatch Balance 6 x 1

1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance

Work up from 90%. Rest 1-2min

B. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work with Cluster reps. 1.1.1.1... rest 20sec. btw reps
work @~90% of 1RM

C. Upper Body Gymnastics Strength/Capacity

Every 2min for 10min:
6-10 Ring MU

or

10min EMOM
1-3 Ring MU

or

Ring MU Skill Training

A. Intervals

24min EMOM
1. 18/14cal Row
2. 6-10 DB-H. Clean and Jerk @2x22,5/15kg
3. 10 Burpee BJ over (24/20'' - Box facing)
4. rest