Snatch deadlift + snatch + hang snatch

8 x 1+1+1 @ 70-80%, go every 1:30

A, Strict Pull +Hang Muscle Clean + Push Press
(5-6 sets 1+2+2)

B, Hang Power Clean+Front Squat+ Push Jerk
(5-6 sets 2+1+2)

Bar Muscle-up/HSPU

Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

(Rest as needed b/t each drill)
Rest 90-seconds between each round

Handstand push-up drills – 2 to 3 rounds of:
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)

(Rest as you need between exercises)
Rest 60-90-seconds between rounds

8 x every 1:30
Hi hang squat clean
Hang squat clean
Squat clean

Front squat

12-18 @ 82-88%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 4-6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 12-18 reps with target weight in as few sets as possible.

Barbell cycling – for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Power snatches
Thrusters

– Rest as needed between sets –

Weight options. 43/30 kg – 52.5/35kg – 61/43 kg – 70/47.5 kg

• All sets of each movement need to be unbroken (so 10 UB power snatches to start, then drop the bar before 1st set of 10 thrusters)

3 Rounds of:

2/side (each way) Xiao Pengs
4/side Lateral Romanian lunges
6/side Tactical ankle rocks
+
3/side – 2/side – 1/side
KB Arm bar to crooked press
KB Turkish get-up
KB Overhead squat*
* Heels elevated on small plates as needed to improve position

Part A).
Skill Primer
Muscle Snatch & Pause OHS
(5-8 sets x 2+2 / 0:03 pause in the bottom)

Part B).
Pause Snatch
(8 sets x 2 / 60%-75% / 0:03 pause below knees)

A, Tempo Back Squat
5x3 @65-70%
Rest 1-2 mins btw

B, 3 sets
Front Foot Elevated Reverse Lunges with Barbell -12/12-10/10-8/8 (ascending weight)
-After each set: Reverse Hip Extension x12-15 (on Box or GHD)

C,
AMRAP 10 mins
P1- AMRAP cal Row
P2- Complete:
-6 Pistol (3-3) / Narrow Stance Squat
-10 Wall Ball
-14 Russian Swing
Then switch

3x4
3x2
2x1