A. 1 Pause Snatch Pull + 2 Hang Snatches + 3 Overhead Squats 5 x 1

1 1 Pause Snatch Pull + 2 Hang Snatches + 3 Overhead Squats
1 1 Pause Snatch Pull + 2 Hang Snatches + 3 Overhead Squats
1 1 Pause Snatch Pull + 2 Hang Snatches + 3 Overhead Squats
1 1 Pause Snatch Pull + 2 Hang Snatches + 3 Overhead Squats
1 1 Pause Snatch Pull + 2 Hang Snatches + 3 Overhead Squats

Pause 2cm off floor

B. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

Work at RPE 8-9 / increase weight from last week if you can hold RPE 8 or Max 9

C. Dumbbell Box Step-Up 3 x 8-12

8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up

1 leg stays on box for 8-12 reps. Rest 60s after each leg / increase weight if possible

D. Partner Leg Curls 3 x 8-12

8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls

Work YGIG with a Partner

E. Core Finisher

3 sets no rest
1:00 min plank
Into
10 sideplank rotations / side

If possible go unbroken for all 3 sets

A. Zone 2 Endurance

2 Rounds of Continuing Movement
(Nosebreathing if possible)

1. AMRAP10
50/40 cal row
200m run

2. Amrap10
50/40 cal Echo Bike
200m run