00-20' warm up / www

20-40' Skill: snatch
EMOM for 5' with 15/20kg [A: 35/50kg]
2 snatch shrug
2 snatch high pull
2 squat snatch
then, ramp-up to 1RM

45-60' AMRAP in 10' of 1-2-3-4-etc. ladder:
(squat) snatch 25/40kg [A: 45/70kg]
lateral jump over bar (per side)
pull up [A: strict]

by FabianB

 

Movember version

00-20' warm up / www

20-40' Skill: snatch
EMOM for 5' with PVC pipe
2 snatch shrug
2 snatch high pull
2 power snatch
then, 8' EMOM 3 power snatch with PVC pipe

45-60' AMRAP in 10' of 1-2-3-4-etc. ladder:
power snatch with PVC pipe
lateral jump over PVC pipe (per side)
jumping pull up

by FabianB

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