Snatch Complex

1 power snatch
1 hang squat snatch
every 90s
X 6 sets
first work set is @60% of best snatch and making small jumps each set ending somewhere around 85%

Clean Pulls 

4 clean pulls @ 95% of best CNJ
rest 2 min X 2 sets

2 clean pulls @ 100%of best CNJ
rest 2 min X 2 sets

Aerobic EMOM - Mixed

EMOM
30 mins
5 min emom
6-8 unbroken hang power snatch 155/105
into...
5 min emom
15/12 cal row (caped at 45 sec)
into....
5 min emom
6-8 unbroken hang squat snatch 135/95
into...
5 min emom
15/12 cal airbike (caped at 45 sec)
5 min emom
30 sec OHS 95/65

*Top Score if you make it through all the emoms is 46 for men and 40 for woman. Then add how many OHS you get and that is your score!

Accessory

5 dead hang to inverted hang
100ft singel arm bottoms up OH carry L
100ft single arm bottoms up OH carry R
30 sec rest
20 banded good mornings
30 sec stir the pot on ab ball
30 sec rest
x 2-3 sets