Squat Snatch

Every 20 sec x 30 (10 min total)
1 Snatch
Use 65-70% of your most recent 1RM Snatch. Focus on a fast and efficient setup.

3 Rounds, each for time:
15 – 12 – 9
Cal Echo bike
TTB / TTR
D-ball to shoulder 40/30kg

Rest 3 min between rounds.

Choose a challenging pace on the bike that still allows you to move fast on the TTB and D-ball

Z-press:
5x5 @RIR 4-5.

Take the bar from the rack straight to the top position.

Back Squat 3x5@65-75%
(RPE 3)
Rest as needed between.

Power Snatch + Hang Squat
Snatch + OHS.

Try to do this “no feet” which
means you can´t spread/move
your feet on the ground during
the lifts.

E90-120sec x5-7
RPE 3 to 3+, go by feel. Light
and snappy.

For time:
Partner workout
Part 1.
Hang power snatch x 50

*Other one does hang power snatch and other one does plank hold.

Part 2.
Over head squat x 50

*Other one does overhead squat and hollow hold.

Rx 25/ 40 kg

A: 8min emom 3x Banded squat jumps
B: Bench press amrap @85%
C: leg extensions 3set
D: Strict chin ups 3set

For time
100 C2B

Every brake
5 cal ski erg
10 GHD-sit up
15 DB deadlift 2x22,5/15kg

PT: Sini // Satu

6 rounds total, alternating HS/PU:
1-2: Headstand
3-6: Handstand
1-2: 6-8 pullups
3-4: 6-8 chinups
5-6: 6-8 weighted negatives

2x (2+2) BtN SP + OHS
3x (3+2) Pressing snatch balance + OHS

Aux 2-3 R
10x Alt superman plank
10x Band pulldown in hollow hold
3-5x Leg raise in headstand

Skill practice