7 rounds:
35 Double-unders
1 Snatch
Score: time and total of all successful
snatches. Do not count missed reps.

5 Rounds for Quality
10 Air Squats
10 Pull Ups

Power clean 5x2 85%

All sets the same

Clean Pull + Hang Power Clean ( Under Knee ) + Power Clean

Build up to 85%

10 x ( 1 + 1 + 1 ) x every 2:00

Push press 4 rep max

25min Row with moderate pace

• Do 10 Burpees Every 500m
• Keep your heart rate between 140-150bps

Mark down the rowed meters.

STRENGTH (4/7)

4 set: 3+3 Reverse Lunge + 6 Back Squat

Rest 90-120sec between sets. There is no rest between Lunge to Back Squat.

RPE 3 to 3+, this is our deload week. Nice and light with the squats.

EMOM 10

1 minute : 8 Burpees
2 minute : 5 - 10 Thrusters 60/42,5kg

On the 2:00 x 6 Sets:
5 Weighted Strict Pull-ups

Tempo Back Squat

6 Sets of 3. Start ~65% and building.

Every rep 2-3 seconds hold on bottom. ( Below parallette )