Back squat

4 x 6 @ 75-79% (2-3 RIR), rest 3:00 b/t sets

EMOM 12

1 Minute : 5 Push Press
2 Minute : 14 Jumps Over Barbell
3 Minute : 10 GTOH w/ Plate

B1. *3 sec pause at the bottom

2+3@barbell, 2+3@up to 80%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

With partner for time(IGYG):

-3min dead hang from the bar
-2min L-sit hold
-3min wall-sit hold
-3min plank hold
-2min hang from the rope

TC16

6x

-tall squat clean + hang squat clean
*90s rest
*build by feel

3 rounds for time:
24 Walking Lunge Steps @2x20/15kg
12 T2B
6 Power Cleans @60/42kg

AMRAP 5
3-6-9....
Clean @60
Calories row

5 min break

AMRAP 5
3-6-9...
Kettlebell swing @28
Calories assaultbike

5x2 Hang power snatch @80% + 3 seated box jumps

2x3 Hang muscle snatch @30%

2x3 Pause hang power snatch @30%