Warm Up
2 Sets
1:30 Cardio
10 Squat with thoracic rotation to ceiling at the bottom
10 single leg dumbbell RDL R/L (light)

Snatch Technique With Barbell Or Stick
2 sets
5 Snatch Deadlifts
5 Snatch Stand Shrug
5 Snatch Stand Shrug High-pull
5 Muscle Snatch
5 Push press behind neck
5 Power Snatch (move feet every rep)

Weightlifting
2-3 power snatches, hit set every 1-2 min in 15-20 minutes

Power Intervals
4-5 sets
Air bike for 30 seconds at fast pace
Quality set of push ups (goal 10-20 reps, unbroken)
in 3 person rotations, increase pace each round

3x1@100+% pal 2min

Every 45secx5/Boxsquatx5
Rest 90s
Boxsquatx20

A: Bench press 5rm +2x5 deload
B: Strict pull ups 3set
C: Shoulder press 3x7
D: Supine grip straight bar lat pull downs 3set
E: Triceps push downs 2set

AMRAP 11

5 Deadlift 70/50kg
Run 200m
5 Deadlift 70/50kg
7+7 One Arm Thrusters w/ DB

Deadlift ( Stop´n Go )

3-3-3-3-3-3

Go Every 3:00

Build to one rep max

A: Weighted trap bar jumps 8x3
B: Power clean 5x3
C: Leg press 4x8
D: Seated calf raises 3x12

3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-

EMOM x 20

Minutes 1, 2,3: 5 Squat Snatches
Minute 4: REST
Minutes 4, 6, 7: 4 Squat Snatches
Minute 8: REST
Minutes 9, 10, 11: 3 Squat Snatches
Minute 12: REST
Minutes 13, 14, 15: 2 Squat Snatches
Minute 16: REST
Minutes 17, 18, 19: 1 Squat Snatch
Minute 20: DONE!

The flow of this workout is you will complete the prescribed number of snatches on the minute for three minutes. Then there will be an entire REST minute where you can also add weight for the next three minute wave.

We should start at about 50% of our 1RM snatch for the first sets of 5 reps and progressively build so that by the final three minutes we're doing singles at 85-90% of our 1RM.