2 Sets:
2 Power Snatches @70% 1RM Power Snatch
- Rest as needed btw sets.

3 Sets:
2 Hang Power Snatches @65% 1RM Power Snatch
- Rest as needed btw sets

3 Sets:
2 High Hang Power Snatches @60% 1RM Power Snatch
- Rest as needed btw sets

Practice your weaknesses for 40 minutes
- Double Under
- Rope Climb
- HS Skills
- Kipping Skills

Rest & Recover

Strength: 4 rounds
Bulgarian split squat 4x8-8 (Double KB - Farmer)
1armed row 4x8-8 (kneeling on a bench)

B) 6 RFT
4 devil press (alt.)
6 cf sit up
12 (6-6) m OH walking lunge - 6 m left arm - 6 m right arm
C) Core
3 rounds
5/5 windmill
10 glute bridge ( Double KB OH pos.)

-20s HS-hold
-30s rest
-20s wall facing HS-hold
-1min rest

2-3sets:

15-20 GHD hip extension
45-90s D-ball hold

Pull-up:

For quality:
1. 3 x 10 Kip swings
2. 5 x 5 Kipping pull-up rhythm drill
3. 5 x 1 Kipping pull-up from the top
4. 5 x 3-5 Kipping pull-up with hold on top
5. 3 x 3-5 Kipping pull-ups

A) Double Kettlebell work: 4x
4 Squat Clean from SW
4 Reverse Lunge (L)
4 Reverse Lunge (R)
4 Goblet Squat

B) AMRAP 8’
4-6-8-10-12…
1arm cl (alt.)
1arm push press (alt.)
Burpee

C) Core
30” sec work 8x
hollowrock
Side plank hold