Alternating btwIntervals On the 1:30 x 4 Rounds.

Interval 1
1 High Hang Power Snatch
1 Hang Power Snatch
1 Hang Power Snatch, under knee
1 Power Snatch

Interval 2
1 High Hang Power Clean
1 Hang Power Clean
1 Hang Power Clean, under knee
1 Power Clean

Start With 50%. Build to a Heavy on Both for the Day.

For time:

Row 1000/900m
Hand Stand walk 80m

TC 10 min

4 x 8 rep, increasing weight

3 x 8

CONDITIONING
EMOM x10

Power Clean + Push Jerk + 20 30 DU

These are on the same minute. Overall RPE 4

Target: all sets across (same loading)

Tailoring Options

DU→ practice DU’s for 20sec each round→ 10 Grasshopper each round

A) 5 Sets: 1 Tall Jerk + 2 Split Jerks
B) OTM x 10 - 1 Jerk Drive + 1 Split Jerk

Tempaus 1RM

(2x1x70%, 1x75%, 1x80%, 1x85%, 1x90%, 1x95%, max, max, max)

Squat snatch daily max
Back squat daily max
Pendly row 5x5

3 rounds
20cal Row
5+5 DB Split Snatch (from floor)
5+5 DB Hang Power Clean + Push Jerk
10 Hollow Rock video
15-30sec Banded Lateral Walk video

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10 Double Banded Passthrough video

4 rds both upper and lower body. First week 10 reps of each movement.

Upper body

Single arm DB/KB row with pause
rest 30 sec
Paused bicep curls with barbell
rest 30 sec
triceps kick backs with DB/light plate
rest 1 min

Lower body / midline
Paused sumo DL with barbell
rest 30 sec
band pull through 20 reps
rest 30 sec
rower roll out 6-8 reps
+2 reps
rest 1 min