A. Snatch; climb to heavy single with 3 second pause below knee on way up – 15 min
B. Snatch ; Triples – 4×3 @70-75%; rest 1:30 between sets
C. AMRAP 12 @comp pace per athlete ; 5 burpee , 5 bar muscle up, 5 box jump (30/24) step down, 5 power snatch (135/93)
rest 6 min
amrap 12 @70-80%; breathing focus, calm smooth movement here; Row 250m, 20 Double Unders, 15 Air SqTs, 10m HS Walk