2 Rounds

30″ Single Under

12 Bar Swing

12 Goblet Squat

30″ Arch Body Rock

Bench Press

Every 1′ x 6 Sets
8 reps – Start @60% 1RM and build by feel, go heavy!! – 1st & 2nd Tempo 5.1.1.1

Then

Barbell Curl & Press

5 Sets x 10 – @30/20kg
90″ rest b/s

For Time

9 – 6 – 3
Squat Clean & Jerk @90/70kg
12 – 9 – 6
Ring Muscle Ups

6′ Work Time

30″ ON – Hand Stand Wall Facing Hold
30″ OFF – Bodyweight Reverse Lunges
10 Push Ups

Strict Pull Ups

EMOM 8′
Max Effort

Stiff Leg Kipping Pull Ups

EMOM 4′
10 reps

GHD Batwing Double Kettlebell

EMOM 6′
10 reps @2×16/12kg

1″ All Out – 4′ rest x 8 Sets
Bike Erg

Yoga Barbell “Snatch” Routine

3 Sets of
5 Hang Muscle Snatch
5 Half Over Head Squat
5 Hip Squat Snatch
5 Hang Squat Snatch
5 Snatch Balance
5 Drop Snatch
5 Tall Power Snatch
5 + 5 Over Head Reverse Lunges

Snatch Hip Pull

Every 1′ x 6′ perfrom:

3 reps – 70% 1RM

Snatch Hang High Pull

Every 1′ x 6′ perform:

5 reps @80% 1RM

In a 10′ time window find:

2RM Power Snatch (Touch & Go)

For Time

80 Cal Row
40m HSW or scale with 80 Pike Shoulders Tap
60 Cal Row
20m HSW