500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Power Snatch

5 sets of 3
@65%
- rest as needed
-tng

Deadlift on a plate 15-12-9-6 reps. Add weight for each set.

Every 4min x6
21 wall ball
15/12cal bike
9 chest to bar

Snatch Balance

Every 90sx5
2 snatch balance + 1 overhead squat
--> Build up

Teams of 2
100 front squats 50/35
75 push press 40/25
Then
21-15-9
Kbs 32/24
Wall balls 9/6
21-15-9
Hr push ups
Power cleans 40/25
Then
21-15-9
Brp box jumps overs
Bar facing burpee
alternating.

C2B/Pull up & HSPU

500m. row
8 alt. step back lung
10 banded deadbug
5 jerk balance

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Split Jerk
In 7 min work up to heavy
Heavy 5r, start at 75%
rest 3 min
In 7 min work up to heavy
Heavy 3r, start at 85%
rest 3 min
In 7 min work up to heavy
Heavy 1r, , start at 90%

For calories, sustainable pace

3 - 4 Rounds :

10 Alternating Dumbbell Hang Power Snatches
20 Reverse Lunges
30 Sec slow burpees

For time :

10-9-8-7-6-5-4-3-2-1

Deadlifts 125/85kg
HandStand Push Ups

After each Round 10m HS Walk

CAP 20