3:00 easy bike, row or run

Barbell warm up

3 position Clean (ground, low, high)
EMOM x 12
1 power clean
1 hang clean
1 high hang clean

*increasing in weight for quality

Block Clean (mid thigh)

4 x 2 x 75%

Snatch Balance

2 x 3 x 75%, 3 x 3 x 80%

Push Press

5 x 4 x 85%

Muscle Snatch

1 x 5 x 70%, 2 x 4 x 75%, 1 x 3 x 75%

3 sets:
8 box jumps
12 V - Ups

5 RFT
400m run
15 OHS 95/65

20:00 time cap

*sub 500m row or 20 cal bike

Snatch E90S for 15min(10sets)
Snatch x1
Build up in weight. Goal is a new PR.
+
Buy in: 15 lateral burpee over bar
3 rounds
11 STOH 60/40kg
33 situps
Cash out: 15 lateral burpee over bar

1.) Muscle snatch + tall snatch + ohs w/pause@low squat position 4x 3+3+3
2.) Slow pull snatch 6-8x1
3.) Back squat 5x3 1rep paused
4.) Snatch grip push press 5x3
5.) Deficit clean grip deadlift 3x3

E2M for 16min(8 rounds)
Snatch x2 @ moderate weight, focus turn over/lock out
+
8min amrap
8 hang Power clean 20/15kg
8 shoulder press
8 ohs

• 3min.: Row/Bike/Run

• 1 rnd:

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 2 rds:
  8 Back squat
  8 Good morning
  8 Lunges
  8 Press

• Mobility btw sets.

1.) High hang muscle snatch +5 ohs w/last rep 10.sec pause 4× 5+5
2.) Tall snatch 5x5 (Light weight)
3.) Snatch w/pause @knee 5x2
4.) Hang snatch @below knee 5x2
5.) Back squat 4x10 2sets adding weight, then 2 down sets.

For Time:

3 Rounds:
5 Devils Presses 2x20/15kg
10 Pull-ups
15 DB Box Step Overs 60/50cm 2x20/15kg
20 DU

Rest 3:00
Repeat

3 x 9 min amraps:

A.
Buy in: 800 m run or 2000/1600 m bike
12 med ball cleans 9/6 kg
8 burpees
4 pull ups

B.
Buy in: 1250/1000 m row
8 push ups
1 rope climb
15 air squats

C.
Buy in: 800 m run or 1000/800 m ski
6 T2B
12 box jumps 24/20”

4 min rest between amraps.