Warm Up
2-3 Sets
10 Slant Board Good Morning (per leg)
8 Eccentric Toes to Bar
16 Prone PVC Behind Neck Press
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3-position snatch (mid thigh, below knee and floor)

Weightlifting
Hip Muscle Snatch
3x3reps@35-50%

Snatch Grip Push Press behind neck + Pause OHS (2s pause at bottom)
2x2+2reps @60-65%
3x2+1 reps@70-75%

Power Snatch
5x5, building to heavy 5 rep set, starting @50% of 1rm and finish at 75-80% of 1rm power snatch
no barbell dropping until last rep, if possible. and not tng snatches.
rest 1.5-2 min bwn sets

Strenght
emom 10 of:
1 back squat @60-75%, building up. do 2-3 sets at same weight, last weights around 70-75% of1rm

Metcon Prep:
2 sets
150/200m row
7 wb
7 ttb
rest 1 min bwn set

Metcon

Go new set every 3 minutes for 3-4 times
220/250m rowing
15 wb
10-15 ttb
time cap 2 minutes per set