Anaerobic capacity

5:00 Echo bike @ easy
–
2 Rounds, go every 4:00
0:30 Sprint (Echo Bike)
Air bike for recovery
–
5:00 Row @ easy
–
2 Rounds, go every 4:00
0:30 Sprint (Row)
Walk for recovery
–
5:00 Air bike @ easy

Power snatch + hang snatch

8 x 1+1 @ 70%, EMOM

Power snatch + low hang snatch + hang snatch + snatch balance

5 x 1+1+1+1 @ 50%1RM snatch, EMOM

Bench Press

4-4-4-4-4 Go Heavy

Send Off 2:30

Snatch from blocks (below knee) 6 x 1+ 1 (power + squat) @ 65 - 80 %

2-3 SETS
20 Single DB Curls
20 Single DB Skull Crusher
-Rest :30-
Max Reps Single DB Floor Press (Heavy)*

-Rest As Needed b/t Sets-

*Goal is b/t 20-25 Reps. If 25+ reps are completed use a heavier DB next round. Grab the 'heads' of the DB and press with both hands.

Clean and jerk

6 to 8 x 1 @ 80-90%, go every 1:30-2:00

Slow Pull Squat Snatch

6 x 2, climb in 85%

Go Every 2:00

Snatch Pull

6 x ( 1 + 2 ). First on floor, next ones Low Hang. Target + 50% @ Deadlift

Go Every 2:30