1 power snatch + 1 h.hang snatch + 1 ohs

B. From 12-15 mins
1x max effort touch and go power sntach (50% of above complex)

Rest from 15-20 mins

From 20-30 mins
Gymnastics

Push and pull strength

For 10 mins

30 seconds work – 30 secs rest
1. Push ups
2. Ring rows
Aim is to stay consistent across the board.

Rest 30-35

Metcon

From 35-45mins

Complete as many rounds and reps as possible in 10 minutes.

AMRAP 10 minutes:
30 Bar-facing burpees
15 Overhead squats (120lbs/55kg, 90lbs/40kg)
5 Bar Muscle-ups

Scaling

OHS – reduce load or front squat

MU – c2B, pull ups or ring rows