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 muscle (power) snatch
3 Overhead squat

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

E3mom 30 @70%->
1 Power Snatch until fail.
Drop 20% and continue with
1 Squat Snatch

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

9-7-5 w/ empty Barbell

Hang power snatch*
Overhead squat**
Hang power clean and jerk
Thruster***

Focus on solid positions, balance and timing on each movement
* 1-sec pause @ power/receiving position on the snatch on the 1st set
** 2-sec pause @ bottom of OHS on 1st 5/3/1 reps
*** Pop the bar up from your chest as you come up on the front squat before pressing with the arms

2-3 Rounds @ increasing weight

16 Hang power snatches
16 Overhead squats
16 Power clean and jerks
16 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing).
* All sets must be done unbroken.
** Rest as needed between movements.
*** Start @ 42.5/30kg, 35/25kg or 30/20kg and aim to build up on each round.

5 rounds for time:

20 cal Echo bike
5 squat cleans @ 60 kg

VX7A

Week 3.
Session 1/2.

A)
15 mins
Tempo Back squat 3-3-3
3” tempo on the way down
- 2 mins rest

Accessory : KB Goblet cossack squat
3x8/8
- use dumbell or KB

B)
Negative weighted Push up - Pull up
4x 5 push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
Arnold press x 12 with light dumbbells
Rest 1’

E4MOM / 90sec rest

2 rounds:

1. 15-20 C&J 50/35kg + erg
2. 30-80 DU + erg
3. 20-25 Back squat (rack) 50/35kg + erg
4. 12-15 Burpee to target + erg

Max 90sec work for the first part. Remaining time amrap erg.

Deadlift

3 x 10 @ 68+%, rest 3:00 b/t sets

AMRAP 7

10 Deadlift 70/50kg
10 Push-Ups