1) LIFTING

A) BARBELL WU
Empty bar:
1-2 Sets of 3pos snatch pull : 2 High hang snatch pull + 2 Hang snatch pull + 2 Low hang snatch pull
rest.1 min
1-2 Sets of 3pos muscle snatch: 2 High hang muscle sn. + 2 Hang muscle + 2 Low hang muscle
rest.1min
1-2 Sets of 3pos Squat snatch: 2 High hang squat sn. + 2 Hang snatch + Low hang Snatch.

B) SNATCH

1) Build to 80% of 1RM Squat Snatch

2) E30SEC x25:

• 1 Squat Snatch (2s pause in catch) @65% from 1RM

2) SQUATS

BACK SQUAT

1x10 @60kg
1x8 @70kg
1x6 @75kg
1x4 @80kg

-REST 2-3MIN BETWEEN SETS-

FRONT SQUAT

1x5 @55kg
3x5 @65kg

-REST 2-3MIN BETWEEN SETS-

3) PULLING STRENGTH + METCON

A) 4 SETS OF:

-4-6 Rope Pull Ups (right hand on top)
-rest 60s-
-4-6 Rope Pull Ups (left hand on top)
-rest 60s-

5 ROUNDS OF 2MIN ON/1MIN OFF

-250m Ski
+ AMRAP: Rope Climb