Muscle snatch
3x3 @50-60%

Power snatch + hang squat snatch
4x 1+2 @70-80%

Squat snatch
4x 2 80-85%

Snatch pull
4x 2 @raskas

BikeErg intervals (over/under)

4 sets of 4 rounds (12:00)

1:00 @ 110-120%FTP20
2:00 @ 80-85%FTP20

– 5:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 9:00 of work (alternating intensities), followed by the 5:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

5 Rounds, each for time

40 Double-unders
8 Thrusters @ 43/30kg
8 Bar-facing burpees
– Go every 3:00 –

Intent. Work on your movement speed. Aim to be faster each round. Take a problem solving approach of trying to figure out what small thing you could change each time and what to keep (what needs improving and what worked).

Overhead Squat

3-3-3-3-3-3-3

Go Every 2:30

EMOM x 35-45

1) bike
2) row
3) echo / or run
4) 20-50 DU
5) rest

Deadlift

6/6/5/4 @ 76+%, rest 3:00 b/t sets

3-4rounds: 30s ON / 15sOFF

1) echo
2) barbell press
3) shuttle run
4) barbell row

Front squat, every 4 min

For 4 sets:
In 3 mins do:
75 Double Unders / 120 Single Unders
then in the remaining time, AMRAP of:
9 Wall Balls, 9/6 kg,
9 Toes-to-bars

Rest 2 mins between each set.

4 sets of Pause Snatch
Set 1: 4 @65% of 1RM Snatch
Set 2: 3 @70%
Sets 3-4: 2 @75%
- Pause 2-3sec at bottom of the squat position
- Rest 2-3min btw sets