3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
Primer:
5 x (Snatch pull + Low hang snatch + Snatch balance). Climbing weight.

Worksets.
Build up to a heavy, but fast single in 5-7 sets
12:00 minutes.

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CLEAN AND JERK
Primer:
5 x (Clean pull + Low hang clean + Jerk). Climbing weight.

Worksets:
Build up to a heavy, but fast single clean and jerk.
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 9
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
4 x 3 @ RPE 9

Snatch grip bent over row,
4 x 8 @ RPE 8-9

Core:
3 Rounds of:
:30s + :30s Coepenhagen hold
1:00 min Weighted plank hold
1:00 min Landmine twists
Rest 1:00 min between rounds.

Push press 12-10-8-6 reps

2 rounds
5/side Offset kang squats
5 Inchworms
5 Table top raises

+
EMOM 10 @ increasing pace
1) Jog/Run
2) Reverse lunges (bodyweight)
3) SkiErg
4) 8 Wall balls + 8 Burpee broad jumps
5) Row

E3MOM for 30 min:

16/12 cal bike
12 deadlifts
10 push press

X2GT

EMOM40

5+5 Box Pistol Squat
5 Devils press DB 12/15kg
5 Thrusters DB 12/15kg
10 HR Push ups
10 Box jumps
10 Burpees
10 STOH DB 12/15kg
100m Run

7 rnds for time:
7 DB thrusters 15/20kg
7 Pull-ups
7 T2B
7 Push-ups
7 KBS 16/24kg
7 Box jumps

3 AMRAPs w partner, YGIG:

AMRAP6:
10 DU
5 Burpees

Rest 2min

AMPRAP6:
10 Sit-ups
10 DB snatch alt. 22,5/15kg

Rest 2min

AMRAP6:
5 BOB
10 WB

2x
10 GHD
Other do plank

10 Back extension
Other do superman hold

1x
10 GHD + 15s hold
Other do plank

10 Back extension + 15s hold
Other do superman hold

Strict press
5-5-5-3-3-3-1-1-1-1
Heavy