Five sets at 50 % of your power snatch 1 rm
1 x high hang power snacth
1 x hang power snatch
1 x power snatch

For time:

Stairclimb
20 pushups
Stairclimb
19 pushups
Stairclimb
18 pushups
...
Stairclimb
1 pushups

4 Rounds of:
20 Renegade Rows @50/35lbs (total reps)
20 DB Hang Power Snatches @50/35lbs (10 each arm)
20 Calorie Row/Bike/Ski
Rest 2:00

• Goal: maintain a consistent pace - splits should stay close
• 20:00 Time Cap

Push Press: Build to a 1RM in 10 sets. Rest 2:00
- Goal: Have a plan to hit a small PR. Last tested on 15th Nov
- Option: 5 x 5 adding weight if form permits.

5x60%
5x65%
5x65%
5x65%

5x65%
5x70%
5x75%
5x80%

KB C&J with two KBs. Mark single KB weight.

2 rounds:
10 Bar Hanging Hip Touches video
5-10 Down Dog to Cobra video

2 rounds Alkulämppä 25s work 10s rest
1. Single unders
2. KB clean&jerk
3. KB snatch

Every 2min x 4
- 5-8 chin up + 5-8 strict press

Every 2:30 x 5
- 6 back squat

3 rounds Core 25s work + 10s rest
1. Side plank crunch L
2. Side plank crunch R
3. Hollow leg raise
4. Upper ab crunch
5. Rest

10*e90sec

Snatch + hang snatch