5 sets of 3 Deficit Snatch Pulls
- Go heavy
- Rest 2-3min btw sets

A: Banded squats jumps
B: Bench press Build up to heavy set
C: Shoulder press
D: Strict pull ups
E: Strict chin ups
F: pec dec
G: Sissy squats
H: Hamstring curls
I: tricep extensions

Work/Rest-2.30/2.30x4
A)Skix15cal
B)Remaining time/KB Pushpressxmax rep (KB2x24/16kg)

Calculate total reps

1. 12 cal echo bike
2. 5 ctb+ 4+4 single arm kb ohs 20 kg
3. 12 cal row
4. 8 ttb+10 push ups
5. Rest

A: Snatch 3-3-2-2-1-1-1
B: Leg press
C: Leg extensions
D: Seated Chest press
E: Lat pull downs
F: SA DB rows
G: Rope triceps extensions
H: DB Shoulder flys

A,
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]

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

B,
In 12 mins, for max reps of:
30 Rope Climbs
max reps in remaining time Bench Press, 70% 1RM

Goal: you should have about 2 mins left for the bench

C,
For distance:
Sled Drag, pick load: 1x 15 mins
AHAP!!!

A: Push jerk/Power jerk max
B: Clean and Jerk+ Hang Clean+ jerk max

A: Snatch pull max
B: Hip Squat snatch + hang squat snatch + ohs
C: Double snatch pull+ low snatch pull @ max snatch 5x3

A: Hip muscle snatch + hip squat snatch + low hang squat snatch
B: Hip clean+ low hang clean+ split jerk
C: Double clean pull+ low hang clean pull @max clean and jerk 5x3