18min AMRAP

18 K2E

18 Hang clean and Jerks 95/65

9 Lateral bar hop burpees

9 Box jump overs 30/24

18 KB Swings 53/35

18 Double-unders

Skill: 10min emom 3 hang clean (build through sets)+20 russian twists

Block Strength 

Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
Build over the course of the 5 sets to a heavy single.

Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

Endurance: 2 rounds Run 400 Meters @ your 1600 meter PR pace (rest 1min between)

Rest 4-5 minutes

Run 1600 Meters