A. MOBILITY SNATCH

      2 Rounds of

   20 Jumping Jacks

   5 Yoga Push Ups to Inch Worm

   10 No Push Burpees

   10 Hip Opener

      2 Rounds of

   5 Muscle Snatch

   5 Push Kerk Grip Snatch (Back)

   5 Tempo over Head Squat

B. WEIGHTLIFTING 20´

      3 Sets   60-65%

   Muscle Snatch + Hang Power Snatch + Hang Squat Snatch

      3 Sets   70-75%

   Power Snatch + Hang Power Snatch + Hang Squat Snatch

      3 Sets   80-85%

   Power Snatch + Hang Squat Snatch

C. METCON 12´CAP

      3 Rounds of

   15 Snatches 65/43

   15 Ring-Bar Muscle Ups

Scaled

   15 Snatches   60%

   30 Pull Ups