A:
Every 90sec for 15min do 1 Complex of:
1 Segment Snatch Deadlift
1 Snatch High-Pull
1 Slow Pull Power Snatch (3secs to knee cap)
1 Power Snatch

B:
3 sets of Inverted Tabata (10sec ON / 20sec OFF):
1) Hang Muscle Snatch @ light load (unbroken and fast!)
2) Row (sprints!)
3) Jumping Squats (high!)

Rest 2min between Tabata’s


OLYMPIC WEIGHTLIFTING WOD

A:
Power Clean + push press + push jerk
Go every 2 min for 8 sets

B: Barbell cycling
5 rounds of
6 TNG Squat Clean
30 sec. rest
6 Hang power Clean
30 sec. rest
6 push jerk
Rest 2 min.