30 Calorie Row
30 Box Jump Overs (24″20″)
30 Power Snatches (35/25)
30 Thrusters (35/25)
30 CTB Pull-Ups
30 Thrusters (35/25)
30 Power Snatches (35/25)
30 Box Jump Overs (24″20″)
30 Calorie Row

Jog 70-80 Minutes @ HR Zone 2-3

Light Cardio with Ergos 90 minutes

4-3-2-1 reps, add weight for every set

Snatch

2 x 1 @ 80-85%
2 x 1 @ 85-90%
2-4 x 1 @ 90+%

Go every 1:00-1:30

2-3 Rounds @ increasing weight

20 Power snatches
20 Overhead squats
20 Power clean and jerks
20 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing) and ability to stay consistent with your form across multiple sets.
– All sets must be done unbroken.
– Rest as needed between movements.

No contact muscle snatch + power snatch + snatch balance

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

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

for quality 3 round

12 ghd
10 push-up
12-15 lat pull down

3 min on, 1 min off for 9 rounds:

A. 150 m run, 15 air squats
B. 15/12 cal row, 15 KB swings 24/16 kg
C. 4 T2B, 8 wall balls 9/6 kg

Rotate stations for total 3 rounds per each stations.