A:
Skill Primer
Snatch High Pull, Hang Power Snatch & Drop Snatch
(5-8 sets x 2+2+2)

B:
Pause Snatch
(8 sets x 2 / 65%-75% / 0:03 pause below the knees )

45s on - 20s off x12:
a) 4, 6, 8, 10, 12, 14 WB
b) 4/3, 6/4, 8/6, 10/8, 12/10, 14/12 cal row

Treenin flow kuten WODilla.

Z press 1x6, 2x7, 1x8

90 Minutes HR Zone 1-2 ( gray - blue )

You Can Change Ergos as you like

E3MOM 18
2x5 front squat, 70% 1RM
2x4 front squat, 75%
2x3 front squat, 80%

Jog HR Zone 2-3

45 minutes.

find days heavy pc 1-1-1-1-1-1-1

Complete as many rounds as possible in 18 minutes

• 18-calorie row
• 12 push-ups
• 6 dumbbell squat snatches, alternating

♀ 40-lb DB ♂ 60-lb DB

Deadlift
2 x 4 @ 70%
2 x 3 @ 80%
3 x 2 @ 85-90% (1-2 RIR on all sets)

Rest 2 to 4-minutes between sets

Deficit Deadlift

2 x 3 @ 50%
2 x 3 @ 60%
4 x 3 @ 65%

Rest 2 to 4-minutes between sets