5 sets:
10 Bench Presses 60/42kg
10 Double DB Bent Over Rows
- Rest 1min btw sets
—————— 4min —————
5 sets (not for time):
10 Barbell Curls
10 Barbell Skull Crushers
- Rest 1min btw sets

For quality 3-4rnds:
-8 hip thrust(heavy!)
-15s l-sit hold
-6 GHR

*mark the hip thrust weight, comment L-sit+GHR set-up.

Warm Up
3-4x20m sledge push + 20m hand over hand sled pull
then 2 rounds of :
1:30 cardio machine
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press

Warm up for snatch weight

Every 1.5 min for 6 minutes
6-8 tng power snatches @light weight (25/35KG OR 30/42.5KG)
rounds 1-2 : power and rounds 3-4: squat snatches TNG lifting

rest and prepare for clean&Jerks for 5 minutes

Every 1.5 min for 6 minutes
6-8 tng power clean&jerks / hang squat clean thrusters @light weight (30/42.5 KG OR 35/52.5KG)
rounds 1-2 : power and rounds 3-4: hang squat clean thrusters

Metcon
emom 12
min 1 - dual kb snatches x 6-8 reps @12/16kg's
min 2 - devils press x 3-4 reps @RX DB's
min 3 - box jump overs (sharp) x 10 reps @50-60/60-75cm

Cool down
3-5 min light cardio
1+1 min leg across body strech
1+1 min calf/achilles strech

Snatch

-“Snakes-and-ladders”

12 x 1 @ 78%+% go every 1:45

First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

Deadlift

Build to Heavy 4 (H4) @ 2 RIR (84-88%)
+
2 x 4-6 @ 85-90%H4 (3 RIR), rest 3:00 b/t sets

Hang power clean

5 x 5 @ 70+%1RM power clean, Go every 2:00-2:30

– Start @ 70%1RM power clean then build the load up as your form allows

Deficit deadlift 3x8

AMRAP 12

20 Hang Dumbbell Snatch
10 DB Over Burpees
20 Squat w/DB
10 Sit-Ups

4x8 kevyt

4 sets:
3 Clean Deadlifts @100+% 1RM Clean
- All reps done as singles
- Rest 2min btw sets