PART 1

4 Min EMOM
1 Hang Power Snatch + 1 Power Snatch + 1-3 OHS

Rest 1 Min

4 Min EMOM
2 Snatch Lift Offs + 1 Power Snatch + 1-3 OHS

PART 2

“ONIX” (Goal- Finish Rd in 2 Minutes)

STAMINA
5 Rounds For Time
6 Hang Power Cleans 95/65 – 65/45
12 Front Squats
12 Push-Ups

Rest :60 Sec After Each Round

STRENGTH
5 Rounds For Time
6 Squat Cleans 205/155 – 185/135 – 135/95
12 HSPU

Rest :60 Sec After Each Round

PART 3 OPTIONAL
10 Barbell RDLs
10 DB Reverse Fly’s
:30 Sec L/R Pigeon Stretch