Split Jerk 10x3x60%

15-12-9-6

Double Db bench press
Double Db deadlift

( For time or For quality )

EMOM 4:
6 Alt. DB Power Snatches 20/15kg
3 HSPU

Rest 2:00
Repeat

Handstand Balance and HS walk progressions!
- 10-15 mins practice

5RFT

Row 750/700m
70% of max Strict HSPU

TC 30

3x1@MAX

Shoulder Press

1 x 5 x 50%
1 x 3 x 60%
1 x 1 x 70%
1 x max x 75%

4 rounds of:
4 Power Snatches @60% 1RM Power Snatch
Rest 30 secs
3 Squat Snatches @65% 1RM Snatch
Rest 30 secs
2 Power Snatches @70% 1RM Power Snatch

• Rest 2-3min btw rounds.
• Follow the given % for round 1 and then add weight by feel. Sets are to be unbroken with TnG reps.

Every 2mins x 6 (12mins):
1x [ 2 Snatch Grip Push Presses + 2 Overhead Squats + 1 Snatch Balance ]

• Start at 60% 1RM snatch grip push press and build up. Make sure you are working on great positions and proper technique and feel good before going up in weight.
• Score: Total weight

Every 4:00 x 4 sets
30s Bike or Row Sprint
10 Double KB Front Squats @24/16kg
60 Meter Farmer Carry @ same weight or lighter (goal unbroken)