21-15-9
Power Clean (135/95) -> Scaled down to practice correct form 75#
Wall Ball
GHD Sit-Ups

Single Leg Banded Hamstring Curl: 3 x 30-50 each. Rest 60s
- Start on the non dominant side and let that dictate the reps.
+
- Global Foam Rolling Quadriceps x 60s each
- Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Squat Clean 5x4 75-80%, same weight as last week, EI TOUCH & GO NOSTOJA!

Clean + jerk 2+1 max.

Double Leg Banded Hamstring Curl: 4 x 25. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

3 - Position Squat Snatch
*Hang Mid Tight
*Hang Above Knee
*Floor
Working 15 minutes. ONLY Squat Snatch. Moderate Weight.

Tall Snatch + Snatch Drop + High Hang Squat Snatch
6 x (2+2+1) @ 45-55%

Practice Free Handstand (10min.)

And then...

Practice Handstand walk (10min.)

A,
Back squat cycle 4 week 3
1x5@75%
1x3@85%
1x1+AMRAP@95%

B,
Pause Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs in the receiving position of the snatch.

C,
Behind-the-Neck Snatch Grip Push Press 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
3 rounds for time of:
21 Wall Balls @12/9kg
9 Power Cleans @84/57kg
21 Chest-to-bar Pull-ups

Goal: sub 13 mins

E,
GHD weighted Sit-up 15-12-9-6-3, using same weight per set
Weighted Hip Extension 15-12-9-6-3, using same weight per set

Alternate movements each set.