Base A: HSPU 3 -8 reps 4 sets 2 mins rest or progressions
B: EMOTM 10 Mins
6 Burpee
8 KB swing
C: 3 rounds for time run 400m
20 air squats
20 sit ups
Climb A: Strict HSPU 3 – 10 reps 4 sets 2 mins rest
B: EMOTM 10 mins
Snatch cluster 1.1.1 65-70%max
C: 5 rounds for time
12 burpees
40 double unders
for snatch cluster just the lift, drop from the top, rest 6 to 12 secs between reps and make them a fast movement. Pull under the bar FAST.
12 min time cap for C