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

Snatch – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

For time:

80 DU
10m hs walk
4 rope climb
10m hs walk
80 DU

3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
5 Prone PPT pulses & hold last rep (10-sec)
+
Build up to workout weight for front squat
* In-between FS sets do HSW prep
+
Run through
400m Row
8 Toes-to-bars
8m Handstand walk
35 Double-unders
3 Front squats @ workout weight

For time

• 30 knees-to-elbows
• 800/1,000-meter row

A: Triple jump x8
B: Power clean 5x3
C: Standing SL hamstring curls 3set
D: WPU 3x4
E: Strict chinups Supinated 1xMax
F: Seated rows 3x6
G: DB alternating biceps curls 1xDrop set

For time

• 10-second L-sit
• 10 box jump-overs
• 20-second L-sit
• 10 box jump-overs
• 30-second L-sit
• 10 box jump-overs
• 40-second L-sit
• 10 box jump-overs
• 50-second L-sit
• 10 box jump-overs
• 60-second L-sit

♀ 24 inches
♂ 30 inches

Modified winter war chipper, partner edition

10 C2B
20 wallballs
30 Devil's press 2x15 kg DB
40 Front squat 2x15 kg DB
50 Box jump overs
100 DU

TC: 12,5 min (25 if doing alone)

Squat snatch

Every 2:30 minutes for 8 rounds:

Round 1: 3 reps @75%
Round 2: 2 reps @80%
Round 3: 1 rep @85%
Round 4: 3 reps @80%
Round 5: 2 reps @85%
Rounds 6-8: 1 rep @90/95/100%