Weightlifting/Skill
A.
Every 1:30 x 5
2 Snatch pull bellow knees + Snatch Below knees
immediately followed by:
Every 1:30 x 5
Snatch Bellow knees + Snatch

Level 1
Every 1:30 x 5
3 Snatch Balance
immediately followed by:
Every 1:30 x 5
3 Overhead Squat

B.
Rx+
0-3: For time: 50du + 12/10RMU + 50du ,the remaining time amrap :Burpees
1min transition time
3-6: 15m Hsw + 12 Strict Hspu + 9 Kipping Hspu + 6 Regular Push ups, ,the remaining time amrap :Burpees
1min transition time
6-9: 25 plate squats-front rack + 15 Pistols + 10 Step Lunges w/plate front rack 20/15kg or 15/10kg or 10/5kg , ,the remaining time amrap :Burpees
Score is the total reps of burpees performed , or the total reps performed, in the 3sets of 3min

Rx
0-3: For time: 35 or 20 or 15 du + 10-16parallet strict dips + 35 or 20 or 15du ,the remaining time amrap :Burpees
1min transition time

3-6: 2 full rounds of Hsw clockwise on the box + 6 Strict Hspu on the box or the wall + 9 regular push ups ,the remaining time amrap :Burpees
1min transition time

6-9: 25 plate squats-front rack + 15 Pistols + 10 Step Lunges w/plate front rack 20/15kg or 15/10kg or 10/5kg , ,the remaining time amrap :Burpees

Score is the total reps of burpees performed , or the total reps performed,in the 3sets of 3min

L1
0-3: For time: 75 or 50 or 25 su + 8-16 low parallet dips w/hip extension + 75 or 50 or 25su ,the remaining time amrap :Burpees
1min transition time

3-6: 4-6 wall climbs + 14-20 regular push ups +14-20 shoulder taps, the remaining time amrap :Burpees
1min transition time

6-9: 25 plate squats-front rack + 15 Pistols + 10 Step Lunges w/plate front rack 20/15kg or 15/10kg or 10/5kg , ,the remaining time amrap :Burpees

Score is the total reps of burpees performed , or the total reps performed,in the 3sets of 3min

Coaching Notes
A.
L2:
—Aim is to maintain good posture while you get back to the starting position to begin your second rep.
—Focus on fully extend your legs and hip before you begin your 3rd pull under the bar.
L1:
—Aim is to perform 3 reps of snatch balance each after the same with the one before.
— Keep that depth that allows you to drop fast and efficiently under the bar and to maintain good posture on your back and shoulders.

B.
—Consistent pace , good form , get to the burpees as fresh as you can.
—When you get to these burpees, push the pace to the limits and get as much reps as humanly possible in your time remaining.