SNATCH 5/5
Every 75s x5
1 snatch (power or squat)
build up in weight

-5 x hang snatch pull +
5x hang muscle snatch
5x OHS

*2min rest
*dont let go off the bar before the set is done!

-hang power snatch + OHS (continue from power snatch receiving position) +
hang squat snatch

*rest 2min
*build to moderate

-tall muscle snatch +
tall power snatch +
tall squat snatch

*rest 90s.
*build by feel

4 rounds with 9min clock
0:00-5:59: 400-800m run
6:00-8:59: 10 back squat

Tailor running distance so, that you can finish the run between 3-4min. Rest the remaining time after completing the work requirement.

Rx´d

4 rounds:
8/6cal echo
8 burpee box over
10m hs walk

rest 2min

Scaled

4 rounds:
8/6cal echo
8 burpee box over
10 stoh @40/30kg

rest 2min

WARM-UP


3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
16 Alternating leg V-ups

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SNATCH



Build up to a 1 rep max snatch in 15:00 minutes.

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CLEAN AND JERK



Build up to a 1 rep max clean & jerk in 15:00 minutes.

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ACCESSORY

Skull crusher,
3 x 10 (easy)

Barbell bicep curl,
50 reps in as few sets as possible

Romanian deadlift with dumbbells,
3 x 12 (easy)

Barbell forward raise,
3 x 10 (easy)

Sideplank hip touches,
3 x 15/15"

A,
Every 1 min for 9 mins, alternating between:
3 Snatches, 75% 1RM
3 Snatches, 75% 1RM
3 Snatches, 75% 1RM
2 Snatches, 85% 1RM
2 Snatches, 85% 1RM
2 Snatches, 85% 1RM
1 Snatch, 90% 1RM
1 Snatch, 90% 1RM
1 Snatch, 90% 1RM

B,
"Nick"
12 rounds for time of:
10 Dumbbell Hang Squat Cleans @20/12,5kg
6 Dumbbell Handstand Push-ups
goal: sub 20 mins

C,
3 rounds for quality of:
15 Band Face Pulls
10 Scap Pull-ups
40 Tiger Walks
10 Forearm Plank Seesaws

Shoulder Maintenance

Optional 2 min recovery bike or row between rounds.

EMOM24
a) 3-8 Power snatch
b) 7-12 cal row
c) rest
d) 3-8 clean & jerk
e) 40-60 SU / 30s DU training
f) rest

Target: work 30-45s / interval.

If you're efficient with the barbell, focus on good quality easy-moderate weight barbell cycling (TnG). On the other hand, this is a good opportunity to get some good quality singles for snatch and C&J and focus more on basic technique work.

Partner workout ( You GO , I GO)

A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time

-rest 2 min.-

B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time

-rest 2 min.-

In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )

One person works at a time.
Switch as needed.