FOR QUALITY
1:00/1:00 Quad Roller or Stretch
1:00 Child's Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.

A) 3 sets for quality
1 1/2 goblet split squats x 8 reps/side
KB death march x 16 steps total

B) ‘Kettlebell Chief’ with partner

20 rounds for time (relay style)
3 dead cleans (2x24/16 kg)
6 push ups
9 air squats

Time cap: 15 mins.

C) Afterparty
3 sets
10/10 KB plank pull through
rest 1 min. between sets

4 rnds
25 cal row
30 ghd sit ups
15 push ups
- HR @ 70%

FOR TIME:
6-12-18-12-6 reps of:
kb floor press @2x14/20kg
pistol squats
toes to bar

tc: 14min

3 Back Squat + 3 Box Jump
5x every 3 min
3 @75%
- have the box next to your back squat set up and perform the jumps asap after squats
- box should be as high as possible

Snatch seg Pull
3x every 2 min
3 reps @ 85%
3s. pause at start, knee and hip

POWER CLEAN PROG 5/6

Every 90s x9
3x3 power clean
3x2 power clean
3x1 power clean

Power snatch 3 set of 5 reps

EMOM24:
a) 5 strict pull ups - 10-20 kbs (24/16)
b) 9-15 cal machine
c) 12-20 v-up
d) 8-12 burpee / 5m shuttle run

Target: Work 30-45s / min, overall RPE ~8,5/10.

Warm-up

3x
15/12 Calories row
5 Snatch pulls
5 Muscle snatches
5 Behind the neck shoulder press
5 Overhead squats
5 Low hang snatches
10 Sit-ups

A) Snatch

Primer: "3-position snatch", 4 sets @ 55-65%
- Above knee, below knee, floor
 
Worksets:

Snatch
3 x 1 @ 78%
3 x 1 @ 81%
3 x 1 @ 85%
*Rest 1:00-2:00 min between sets.

Halting snatch deadlift + Snatch pull

2 x (2+3) @ 98%
2 x (1+2) @ 103%
of snatch 1RM"

B) Back squats

5 @ 82%
3 @ 85%
2 @ 87%
5 @ 84%
3 @ 89%
1-2 @ 91%

*If you haven’t done the progression or are just joining the classes, then reduce the percentage by 10-15%. The weight should be really heavy but manageable.

C) Bonus:

3-5 Rounds of:
:30s Weighted wallsit
:30s Basketball abs
10+10 Bulgarian split squats
15 Banded pull aparts
15 Banded tricep extensions"