Accessory

2-3 rounds:
8 seal row
10 scull crusher

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

Back squat
6 x 4 @83%

Weighted chin up 2x6, 1x5

AMRAP 10

500m Row
10 Weighted Walking Lunge
15 Sit-Ups

Tempo Back Squat ( Tempo 32X )

5 x 3, go every 3:00

( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

Run

A) 1200m Warm Up (increasing pace)

B) E3MOM X 8-10

• 400m Run
• 10-15 Line Over Burpee

B) 10min easy Z2 cool down

Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

Front squat
- 6 x 2 @80%