Warm up:

Over head mobility
e.g. halo's, pull overs
shoulder bullet proofing
waiters walks/holds

Part A

Push jerk skill/strength

5 sets of 1-3 reps

Part B

6 min AMRAP

5-10 push ups
5-10 double handed rows

Part C

In pairs

8 rounds each

15 air squats
10 Kb swings
30 mountain climbers (right and left leg=1 rep)

SuperSet!!
4 rounds;

L-Sit Hold x 20-25s
Rest 30s.
Double Leg Banded Hamstring Curl x 20-35
Rest 60s.

Aim to progress from last week!

Warm up
Snatch pull technic

Snatch complex
Power snatch + hang snatch (1+2)

Accessories

3 heavy snatch pull with x3x5 tempo
3 high box jump

Warm up:

Overhead mobility
T-spine rotations
pull overs
halos

Part A

10 min EMOM

odd: 3 single arm swings left
3 single arm cleans
3 front rack squats
even: 3 single arm swings right
3 single arm cleans
3 front rack squats

Part B

Single arm 'rite of passage' ladder

1-2-3-4-5 (scale to 1-2-3 or 1-2-3-4)

snatch to press right
snatch to press left
pull up/ row

Rest 1 min

3 rounds

Part C

3 sets

1 min straight arm plank hold with single arm over head reach
swapping arms every 10 seconds

Rest 1 min

12 Burpee over bar (Lateral)
9 Deadlifts (120/80kg)
12 Box Step-Overs (w/ DB: 22.5/15kg)

1.) Muscle clean + tall clean + front squat
4x 3+3+3
2.) Hang power clean above knee
6 x 3
3.) Snatch high pull 4 x 3
4 ) Power jerk 5 x 3
5 ) A1. Bench press x 4
A.2 Barbell row x 7
4 rounds

4 rounds for quality at steady pace
45 Meter Sled Push - moderate weight
45 Meter Farmers or Odd Object Carry - heavy
1:00 Row/Bike/Walk/Ski Easy

Front squat
5x3

1x3 75%
1x3 78%
3x3 81%

• 3 Seated Box jumps

Rest 2-3min.

Banded Y-T-A-T: 3 x 10. Rest 60s.
- Y-T-A-T = 1 rep
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4x20s. on 10.s off
Front lever
hollow hold
HS hold
KB DL

---

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings
@ 2/1.5 pood - 32kg/24kg