AMRAP 10

10 clean and jerk @ 38/61kg
Rest 1min
10 clean and jerk @ 56/83kg
Rest 1min
10 clean and jerk @ 70/102kg
Rest 1min
Amrap clean and jerk @75/111kg

Snatch

Warm up
Row 2 min easy pace

Emom 3
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & Snatch DL
- Shrug & pull
- Muscle snatch
- Pull & Receive

Emom 8 @20-40% (Snatch 1RM)
1 muscle Snatch
2 hang power snatch
3 Overhead squat

E2mom 10 @ 45-65%
1 Hang power Snatch
1 Power Snatch
Regrip
1 Squat Snatch

E3mom 30 @70%->
1 Power Snatch until fail.
Drop 30% and continue with
1 Squat Snatch

On singles aim to receive the bar as high as possible and to transition into squat snatch without failing.

E3mom 30min

2x hang power snatch
1x hang squat snatch

20 rounds:

4 strict HSPU
3 Power clean
2 Ring muscle up
1 Squat Snatch

BB @ 70/40

20 rounds:

4 HSPU
3 Power clean
2 Bar muscle up
1 Squat Snatch

BB @ 70/40

RX
4 x AMRAP 4:
3 hang power cleans (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

INTERMEDIATE
4 x AMRAP 4:
3 hang power cleans (29/43 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.

BEGINNER
4 x AMRAP 4:
3 hang power cleans (15/20 kg)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.

For time:

Row 2400/3000m
Preform 30 DUs, at the beginning of every 3min

TC: 15min

Emom 15min

1. 5 squat snatch @60% 1RM
2. Row 12/15cal
3. Rest

9 sets of

1 Power clean
4 hang power clean
1 push jerk

Preform every 2 min for 20min

2 deadlifts
2 hang power cleans
2 push press
2 front squats

Barbell: 100% bodyweight