500m row/ski
then 3 rounds of
20 band pull appart
7 e/s 1-arm KB RDL to bend over row(have the weight outside of your body)
12 banded KBS ( focus on using hip only, heigh of the KB doesn't matter)

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In 20 minutes
Find your 3 rep technical max
- must have straight back
- take a video and sent to minna

Snatch

1 x 80%, 1 x 83%, 1 x 86%, 2 x 1 x 88%, 1 x 90%, 1 x 93%

Clean & Jerk

1+1x80%, 1+1x83%, 1+1x86%, 2 x (1+1) x 88%, 1+1x90%, 1+1x93%

Back Squat

3 x 3 x 85%, 2 x 2 x 87%

Snatch

2 x 2 x 80%, 3 x 1 x 85%

Snatch Pull

5 x 4 x 85%

Snatch Grip Push Press

2 x 4 x 87%, 3 x 3 x 87%

Good Morning (%of back squat)

3 x 6 x 35%

3 sets:
20 + 20 KB side crunch
7 Box Jumps

No workout

Strength

3*3 muscle snatch

7*1 Hang snatch (pause in catch)

Workout

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

Sandbag over shoulder
12/8 cal row

50-40-30-20-10 For Time Of:
- Cal Row
- HS Hold (sec)

Complete as many rounds as possible in 20 minutes of:

• 135 pound Bench press, 21 reps
• 21 L-Pull-ups

20:00 AMRAP
16/12 cal row
15 AKBS 50/35
250m run
10 goblet squats 50/35

*sub 12 cal bike for run

Strength

Deadlift

strength 6*3
hypertrophy 10-10-10

Accessory

3 sets of
8-12 RDL/good morning
8-12 supine rows

Workout

3 rounds

5-10-15-20-25
goblet squats
(start heavy then decrease the weight with each rep increase)

1.) Muscle snatch @hip w/No hook + press Behind neck + ohs w/5sec pause 3 x 5+10+1
2.) Snatch high pull × dip power snatch 4x1+2
3.) Power snatch 6x2
4.) Power jerk 6x2
5.) Power clean 6x2
6.) Front squat w/ 1rep double bounce 3,2,3,2,3,2