3x8 Snatch Grip Deadlift

back squat
4 x every 5 min
6 Back Squats @ 70%
4 Back Squats @ 75%
2 Back Squats @ 80%

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

---

Jerk balance
5x every 3 min
3 reps
- leave 1 reps in rez
- add weight to last week

Every minute:
snatch pull + hang squat snatch + OHS
65-70% of snatch pr

PERFORMANCE
FOR TIME
35-25-15-25-35
KB Sumo DL High Pull @32/24kg
Weighted Anchored Sit-Up

---

FITNESS
FOR TIME
30-20-10-20-30
KB Sumo DL High Pull @ moderate
Anchored Sit-Up

• RPE 6-7
• Video: https://vimeo.com/818633117

E4MOM x5:
6 hang power snatch
6 back squat
6-12 no-jump burpee

Target: 1:15-1:45 work / interval.
TC 2min / interval.

2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions

Accessories
3 rnds of
30s. rest b/w movements
5 Jump over bench (literally, use the black bench)
20 GHD hip ext. 15/10kg plate
10 inverted bar row, scale up by putting legs higher like on a bench
20 GHD sit up

Clean Pull On Riser
(about 5 cm)
4x every 2:30 min
3 reps @ 80% of 1 rm clean
- use straps if possiblr
- establish proper back extension in the starting position

Find heviest 3 RM