Hang power snatch + Snatch balance + Squat snatch

4 Giant sets:

3 bar mu + 6 c2b, unbroken
5 back squat@65%
:30 L-Sit hold
2 Rope Climb

Rest 2 min btw rounds.

Optional Accessory
STRENGTH

2-4 rounds, rest as needed:

1) 5+5 Lying Shoulder Circles video
2) 30sec Banded Lateral Walk video

RPE 3-4

E2M for 10min
Power snatch x3@moderate weight
+
For time:
Buy in: 50 DU
3 rounds
10 ohs 35/25kg
15 burpees
Cash out: 1000/800m row

7 Rounds For Time
5 DB Floor Presses @2x22,5/15kg
5 DB Hang Power Cleans @2x22,5/15kg
35 Double-Unders

TC:18'

8min emom with quality
1 Hang snatch+1 snatch

Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast set of (Snatch hi-pull + power snatch + snatche)
- 2 x same weight before adding more weight
- No tng, no letting go

B) Clean and jerk

In 20 minutes build up to a heavy, but fast set of clean hi-pull + power clean + jerk
- 2 x same weight before adding more weight
- No tng, no letting go

C) Back squats

4 sets of 6 back squats @ 50% (light/moderate)

Deadlift 15-12-9-6-3 reps

• 3-3-3-3-3 of:
BB Jerk
Usa il 90% del carico utilizzato per la tripla Heavy di due settimane fa

EMOM 16'
1: 15/12cal row
2: Front rack KB carry
3: 10 Slam ball burpee
4: Tire flip