set BB at top of the knee
3x3 74%
rest as needed, no fails

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @80% of snatch

3-4 Rounds (for quality)
10 Single Arm Kettlebell Sotts Press (each side)
10 Tempo Pistol (each side) (2:0:2:0)
20 Freestanding Shoulder Taps (each side) (OR Againts wall)

For time :

50 DU ( Unbroken )
5 Squat Snatch 80/65kg ( Teens 70 )
20 HSPU
50 DU ( Unbroken )
3 Squat Snatch 90/70kg ( Teens 75 )
15 HSPU
50 DU ( Unbroken )
1 Squat Snatch 100/75% ( Teens 80 )
10 HSPU

TC 8

For time:
60 x jump over barbell
30 x deadlift
30 m walking lunges 2x24/16 kg
30 x ground to overhead kb 16/12 kg
30 x sit-up 15/10 kg
30 x ground to overhead kb 16/12 kg
30 m walking lunges 2x24/16 kg
30 x deadlift
60 x jump over barbell

TC 25 min

21-15-9:
Squat Snatch (40/30kg)
Chest to Bar

(Time cap: 8min.)

• 2min. Row/Bike

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• 1min. Row/Bike

• Mobility...

• 2x
  6 Back squat
  6 Reverse lunge
  6 Good morning

1A) CLEAN AND JERK 4X(2+1)X65%
1B) JUMP SIDEWAYS 4X(5+5)

A1) Front Foot Elevated Barbell Split Squat
4 x 6-8 each. Rest 60s.

A2) DB Renegade Rows
4 x 10-12 3s down. Rest 60s

EMOM 8

Clean Pull + Hang Power Clean. Light to moderate