Every 30sec, 10 rounds:
1 Snatch at 70-75% 1RM
then
Every 1min, 10 rounds:
1 Snatch at 77-80% 1RM

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 - 5/5 Moose Antlers

Amrap 20

5 push jerk left arm
5 push jerk right arm
10 push ups
15 cal row

@22,5 db

A,
Back squat 4th cycle week 3
1x5@75% of latest training max
1x3@85%
1x1 + AMRAP @95%

B,
Olympic Squat 15 Reps

Use the heaviest weight you can for each set.
Rest as needed between sets.

Narrow stance as deep as possible; be sure to control the movement all the way up and down.

C,
GHD Hip extension 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
3 rounds for quality of:
15 Band Front Raises
15 Band Pull Aparts
15 Banded Behind-the-Neck Press
15 Banded Rows

5 x 8

5 x 8

10min easy pace bike (NOSE BREATHING)
*
EMOM x 40-60

1) 7-15cal row
2) 7-15cal bike
3) 7-15cal ski
4) 20-30 DU
*
10min easy pace bike (NOSE BREATHING)

TARGET PK2

Clean and Jerk practice

12 MIN AMRAP

• 12 Cals Row
• 6 T2B
• 2 wall Walks/climbs

For time :

Row 1000/900m
10m Handstand Walk ( 2,5m Unbroken )
...into 4 rounds
5 Power Clean 90/60kg
10 Handstand Push-Ups
15 Toes To Bar
...into
10m Handstand Walk ( 2,5m Unbroken )
Ski 1000/900m

TC 18