E2MOM x 10:
Snatch High Pull + Hang Power Snatch + Power Snatch
- Drop the bar after Hang Power Snatch
Sets 1-3: @50% 1RM Power Snatch
Sets 4-6: @60%
Sets 7-10: @70%
Score: Total weight of sets (40+50+60=150kg)

6 sets:
1 Pause Overhead Squat
- 3sec pause @ bottom
- Rest 2min btw sets

Set 1: @55% 1RM Power Snatch
Set 2: @60%
Set 3: @65%
Set 4: @70%
Set 5: @75%
Set 6: @80%

6 rounds with partner, for time:
Partner 1: 250/200m Row
Partner 2: 10 Box Jumps 60/50cm

• Flow: Both work at the same time. Move to the next round once each partner completes both movements.

3-4 rounds:
10 Ring Rows
20 Back Extensions
1min 90° Wall Sit
- Rest as needed

2 sets:
EMOM 6:
2-5 Strict Pull-ups + same amount of Kipping Pull-ups
- Unbroken sets. Try to do the same reps every minute

• Rest 5min btw sets

EMOM 16 (4 rounds):
Min 1: Skillmill Run or AB
Min 2: Max Ring Push-Ups / DB Skull Crushers 15/10kg
Min 3: Skillmill Run or AB
Min 4: Max Double DB Bent Over Rows / Double DB Bicep Curls15/10kg
Score: cal + reps (10m run = 1 rep)
- Alt. movements each round

40min Monostructural Work
- Machine of choice (Row, Ski, AB, Skillmill Run)
- 40min of continuous zone 2 work
- You can switch machines whenever you like

EMOM 10:
1 Power Snatch + 1 Hang Power Snatch @65-70% 1RM Power Snatch

5 sets:
1 Snatch + 1 Hang Snatch + 1 OHS
Sets 1-2: @65% 1 RM Snatch
Sets 3-4: @68%
Set 5: @70%
- Rest 2min btw sets

5 sets:
3 Hang Snatch Pulls @100-110% 1RM Snatch
- Hang, on top of knee
- Use straps
- Rest 2min btw sets