A, 3 sets with 4 rep of hang snatch, barbell above knee


B, 3 sets with 4 reps squat snatch

Build up in weight for A, then reset and build up for B.
Let the end weight be weights that you can control 9/10 times.


3 sets (14min)
4 min AMRAP

500/450m row
10 Burpee box jump overs

Max reps thrusters 43/30kg
1 min rest between sets

Score is total thrusters

L1: –

L2: –

L3: 7 burpee box jump overs, 35/25kg

L4: 5 burpee box jump overs, 20/15kg