3 min bike then
1 rounds 3 reps each
- Sots press behind the neck
- pressing snatch balance
- no feet Snatch pull under
- Snatch Pull
- Split snatch
- high hang snatch
- snatch
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and jerk

---

For Time

5 Rounds

20 Pistol Squats
5 Power Snatch

@60/42.5

---

rest 5 min then

---

For time

50/35cal Bike
25 power Clean and push jerks
40/25cal bike
15 power Clean and push jerks
20/10cal Bike
9 power Clean and push Jerks
70/50kg

---

• keep technique at every rep
• favor TnG style
• rather lower the reps than weight

1:00 + 1:00 Couch Stretch
1:00 + 1:00 Calf Stretch On post
1:00 + 1:00 KB Pec Smash
1:00 + 1:00 Barbell Forearm Smash
1:00 Pass Through

EMOM 36 (6 rounds)
1) row 45s
2) 10-15 toest to bar/ toes to rings
3) 6 box step overs @2x18/12kg
4) row 45s
5) 15 kb swing @20/16kg
6) rest

2x 2+3 @60%
2x 2+3 @65%
2x 2+2 @70%

2x3 @70%
2x2 @75%
2x2 @80%

Weighted dip 3-2-2-2-1-1-1-1-1 reps

4 rounds :

20s light kb swing
10s rest

4 rounds:

20s banded good mornings
10s rest

4 rounds:

20s side plank ( r )
20s side plank ( l )

500m row
then
2 ends 3 of each
reps of
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch
Spend max 25 min. Put the clock on when you have done warm up sets and actually start chasing bigger weights. rest 3 min b/s sets. Mark 3 of your heaviest lifts.
Work up to a heavy 3. Once you miss a weight 3 times you’re done for the day.

Warm Up 300m

2 Rounds for time:

25m, rest 15 sec
50m, rest 15 sec
75m, rest 15 sec
100m, rest 15 sec

Partner workout

16min AMRAP
5 devil's press 2x22.5's/15's
7 db thruster 2x22.5's/15's
9 box jump 60/50

You go, I go (full rounds)

If you do this by yourself, rest as long as it takes from you to perform one round (work : rest = 1:1)