High hang snatch

3 x 2 @ 70-75%, go every 1:15
3 x 1 @ 75+%, EMOM

High hang snatch + Snatch

3 x 2+1 @ 70%, go every 1:30

Hip power snatch + high hang power snatch + Snatch balance

5 x 1+1+1 @ 50%1RM snatch, EMOM

Light Cardio & Mobility

2 rounds
6 DB power clean overs
6 Kneeling goblet get-ups
6/side Half kneeling seesaw presses
6 Kneeling jumps
+
2-3 rounds @ increasing pace and load
3 Power clean and jerks
3 Bar-facing burpees
15 Double-unders
9 Wall balls
3 Box jump overs
60-second Row after each round

a ) Main strength /push-pull/
Week1

5 supersets
8 Barbell strict press@light-mod.
3-5 (weighted) Strict pull up / 3-5 (weighted) Negative pull up

— it’s a 4 week progression so stay on the conservative side today

b ) Accessory strength /delt-traps/

3 sets
8-10 crush grip DB front raise@mod.
10-10 DB rig assisted shoulder lateral fly@light

3 sets
8-10 double KB shoulder shrug@heavy
8-10 KB upright row@mod.

c ) ‘Pump sesh’

In teams of 2
8 min Amrap

P1: 45 sec Echo bike w/ arms only
P2: Max rep DB renegade row@22,5/15kg
*switch when P1 finished the 45 sec Echo

OR

P1: 45 sec Row@damper 10
P2: Max rep double DB Push press@15/10kg
*switch when P1 finished the 45 sec Row

Pendlay row 4x8

3-5 Rounds For Quality:
25sec Face-up GHD-Hold
30sec Copenhagen Plank L/R
10 SA DB Row L+R
15-20 Banded Face Pulls

1) 12 db box step-overs
2) 10 + 10 db push presses
3) 8 hang power cleans
4) 40 m sled push
5) rest

C5DT

1 RM Close Grip Bench Press 1 RM