Power snatch
3-3-3-3-3-3-3

Front squat 3x2

21/15/9 FOR TIME

• OH Squats 40kg
• T2B

Hang squat snatch
3-3-3-3-3-3-3

2000 k row for time.

A: 5 Rounds - 1 every 5 Mins
Max unbroken bench press @60 % body weight
Max unbroken Toes to bar

rest 5 mins
B: 5 Rounds Core Work
10 hollow rocks
10 v-ups
10 tuck ps
10 secs hollow hold

90 min
WU for 10 min
Skill: MU practice for 15 min
Progressions
Muscle up 2 x 1 reps

A. 2 x 4 minute EMOM, alternating
(1) – Ring muscle up – max reps in 20 to 30 seconds / 2 1 1 1
(2) – Box jumps w/ step down – max reps in 30 seconds / 24" / 4x13

1.Strength

A. Deficit deadlift – not done
B. Alternate
B1. Front squat – 3 x 5 / 3 / 1+ @ 75 – 85 – 92.5%, rest 2 minutes before B2 > 5 reps
B2. Push press – not done

2.SPP (skill)

B. Scenarios for time, until you hit your fastest possible time for the day
50 double unders
25 wall balls @ 9/6kg (20/14lbs)
Result: 1.27, 1.24

C. Ring dips – 30 to 60 reps, in as few a sets as possible, rest as needed between sets
6+6+6+5+4+3 = 30

D. – not done

3.10 min assault bike

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5

Ilta: 130 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range

2.SPP (Conditioning)

A. For time
100 pull ups > 50
100 push ups > 50
100 air squats > 50
Time cap. 15 minutes
Result: 9.44
167/181

REST. 8 Minutes

B. 3 rounds for time
30/24 cal assault bike > 10 cal
15 power clean and jerks @ 60/40kg
Time cap. 12 minutes
Result: 10.50
177/183

3.15 min assault bike

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch + hang snatch – 15 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

Ilta: 135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Clean and jerk – build to a heavy set of 3 cleans + 1 jerk for the day, aim for 5 to 7 sets @ 80-90%1RM range

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 2 to 3 x 10 @ 40 – 65%1RM, Rest as needed before A2 / 32.5 35 kg
A2. Bar muscle up – 2 to 3 x 3 to 12, Rest as needed before A1 >
w/ red band / 5 7 reps

B. Alternate
B1. Power clean and jerk – 2 to 3 x 10 + 10 @ 40 – 65%1RM, Rest as needed before B2 / 30 32.5 kg
B2. Chest to bar pull up – 2 to 3 x 10 to 20, Rest as needed before B1 /
15 15

C. 10 minute EMOM – 3 to 5 Deficit handstand push up (increase reps and/or deficit from beginning of this training block)
> no decifit / 7x4 3x3

D. Rotate through at your own pace for 2 to 3 rounds > 1 round
D1. Chin over bar hold – Accumulate 15 to 20 seconds > C2B hold, 20 sec
D2. GHD arch hold – Accumulate 30 sec hold > hands ahead
D3. Handstand hold – Accumulate 15 to 40 seconds > FTW, 40 sec
D4. GHD sit up – 15 to 25 reps, tempo 2011 > 15 reps

3.Cool down
A.5 minute assault bike or row, HR (Heart Rate) < 140
B.Thoracic Flow

150 min

WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up EMOM: 10 reps
Total muscle ups: 15 reps

1.Strength

A. Back squat
A1. Build to a heavy triple (3) for the day in 15 – 20 minutes
A2. Back off sets – 6 x 3 @ 85 – 90% of A1, go every 75 seconds

B. Alternate
B1. Weighted strict chin up – 4 x 5 @ AHAFA (as heavy as form allows), rest 1 minute before B2
10 10 10 4x7.5 kg
B2. Weighted strict dip – 4 x 5 @ AHAFA, rest 1 minute before B1
5 5 5 3x5 kg

2.SPP (Conditioning)

A. 7 minute AMRAP
7 power snatches @ 40/30kg (95/65lbs)
7 burpee box jumps @ 24/20″
Result: 4 + 7 power snatch
174/185

REST. 10 Minutes

B. 7 minute AMRAP
10 thrusters @ 40/30kg (95/65lbs)
12/8 cal assault bike
Result: 4 + 9 thruster
175/185

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow