WARM UP:

2 Sets
10 Empty bar hang snatch
5 Strict Pullups
15sec Plank ups

2 Sets
10sec Quick feet: Over over back back
3 Athletic Burpee
10sec Quick feet: Over over back back
3 See saw walk to burpee

1: 10 Rounds (20 Minutes) – EMOM, perform:

Odd minute: 3x Back squat (65% 1 RM)

Even minute:  5x Seated box jump (Max height)

2. Complete as many reps as possible in 15 minutes of:

1) Minutes 1-5:
10 snatch (40/30kg)
30 double unders

2) Minutes 6-10:
10 snatch (35/25kg)
30 double unders

3) Minutes 11-15:
10 snatch (30/20kg)
30 double unders

RX+

Complete as many reps as possible in 15 minutes of:

1) Minutes 1-5:
10 snatch (60/40kg)
30 double unders

2) Minutes 6-10:
10 snatch (40/30kg)
30 double unders

3) Minutes 11-15:
10 snatch (35/25kg)
30 double unders