Split Jerk: 10 Minutes on technique and
adding weight each set if form permits.
Perform sets of 2-3 reps per set.

3 rounds for reps;

In a 5:00 window
20/15 Cals on Row/Bike/Ski
Remaining time AMRAP:
5 Squat Cleans @60/42.5kg
5 Hang Power Cleans
5 Shoulder to Overhead
2:00 Rest

Result is the round with least reps.

Part A

Snatch

10 min EMOM

Odd: 3-5 snatch right into overhead hold
Even: 3-5 snatch left into overhead hold

Part B:

3 rounds

10-20 cossak squats (add weight)
into
5-10 floor hamstring curls or walk outs

Part C

4 rounds

10 weighted split squats each leg
rest 2 minutes

Pull-ups 1 RM

With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 45sec x 7 sets
2 power snatch + 3 squat snatches @60-65% of 1rm

we want to lift fast singles on snatches.

Every 2 min for 6 minutes ( 3sets)
Snatch Pulls x 3 reps @80,85,90% of 1rm

Focus on snatch pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

How did it go compared to last week ? Put the weights in comment area.

AMRAP 14:
16 C2B
16 Box Jump Overs 60/50cm
16 (8/8) Alt DB Hang Clean & Jerks 22,5/15kg

Scaled: 16 Pull-ups

6 Sets Of Front Squat
Set 1: 3 @70%
Set 2: 3 @70%
Set 3: 3 @70%
Set 4: 3 @70%
Set 5: 3 @75%
Set 6: 3 @75%
- Rest 2-3min btw sets

3 Rounds For Quality:
1:00 Jog
15 Banded GM
10 Max Height Vertical Jump Squats
10 Barbell Front Squats

A. Core Work
3 Rounds
1:00 On / 1:00 Off
- Weighted Russian Twists (choose load)
- V-Ups
- Side Plank L
- Side Plank R

B. Posterior Chain
3 Rounds For Quality
12/ Each Side Dual KB Split Squath (both feet plate elevated)
10 Back Ext.
10 Glute Ham Raises (GHD)

AMRAP 7:
1:00 Machine of Choice
10 Alt. Cossack Squats
20 Alt. Shoulder Taps (plank)
10 Air Squats