Alternate A1/A2

A1. Seated strict press – 4 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before A2

A2. Single arm DB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

Snatch

3-5 x 1 @ continue to build up from 3-postion, go EMOM

Snatch

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 70+%, Go every 1:30-2:00

Muscle snatch + Snatch balance

5 x 1+1 @ 50+%, go EMOM

Hang clean above knee + Clean

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

3 Rounds @ 1-2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
8-12/side Copenhagen plank lift-offs*

4-6 Rounds, Every 2:30

10 Hang power clean and jerks

Intent. Improve your barbell cycling efficiency.

Barbell. 60/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each TnG set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

Snatch

3-5 x 1 @ continue to build up from 3- postion, go EMOM

2 rounds for time:
• 40 cal Row
• 20 Toes-to-Bar
• 20 Dumbbell Power Snatch 50/35#
The dumbbell power snatch is with one dumbbell, alternating arms after each repetition. Goal: 9 min.