A: Drop snatch to snatch balance
B: Bottom paused snatch doubles
C: Frontsquat AMRAP @85%

A:Muscle snatch + no contact snatch x2
B: Power snatch + 2xOhs
C: Thruster emom 7’ @80% x 5

4 Rounds of:
20 DB Hang Power Snatch @22,5/15kg (10 each )
15 Barbell Rows @42.5/30kg
10 Strict Chin-ups
Rest 2:00
Timecap: 20 mins

1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM.
- Goal: build to 85-90% of current 1RM in known

2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00
- Goal: Build to 80% of 1RM Front Squat

3) DB RDLs: 4 x 10. Rest 60s.

4) Walking DB Lunges: Max Steps in 8:00
* every time you stop complete 30s Elbow Plank Hold
- Goal: Complete 50+ reps

Gymnastics EMOM
EMOM 12:00
Minute 1: 6-8 Strict box dip
Minute 2: 30 sec L-hang
Minute 3: 6/6 one arm ring row

Ring dip options: Strict, feet on floor, box dips,

Power CNJ 5x2
Power snatch+2hang squat snatch
FSQ 5x4

Moderate weight, technique focus

Snatch MAX
Snatch pull 5x2
Dumbell strict press 5x4
Heavy weights

A,
Snatch Balance
2x2 reps @80%
2x1 reps @90%
3x1 reps @95-100% of 1 RM snatch

B,
Snatch Deadlift
2x3 reps @80%
2x1 rep @85%
2x1 rep @90%

C,
Back squat
3x3 @75%
3x3 @85%

Testing:
A,
Power Snatch/ Snatch

B,
Power Clean/ Clean

A,
Snatch Complex : snatch pull /hip snatch / drop snatch
2x2 @50%
2x2 @60%
1x2 @70%
4x1 @80%
B,
Clean and Jerk Complex : halt clean pull / halt power clean / clean and jerk
2x2 @50%
2x2 @60%
1x2 @70%
3x1 @80%