EMOM 8
min: 1-2 6 tng power snatch 50/35kg
min: 3-4 5 tng power sntach 50/35kg
min: 5-6 4 tng power snatch 52,5kg/37,5kg
min: 7-8 max reps power snatch 55/40kg

Sally - Squats
4min swim
Sally - push ups
4min swim
Sally - Squats
4min swim
Sally - Push ups
50 burpees

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Clean: 205
Bench Press: 205
OHS: 165
TOTAL: 575

My actual 1RM for OHS is 185 but I was just too damn tired from the Clean and BP to do any more weight...
Advise: dont overdo the cleans! I think i did like 20 just trying to get more and more weight...

15 dips
15 push press (65lbs)
15 pull ups

10 thrusters (95lbs)
10 burpees
20 thrusters
20 burpees
30 thrusters
30 burpees

4 rounds:
10 pull ups
15 plyo push ups
20 air squats

50 toes to bar
100 leg levelers

120 min
WU for 15 min
Skillwork: HSW practice for 15 min

1.SPP (skill)
A. Practice pistol skill progressions from video > DONE

B. Barbell Efficiency
Push jerk - 4 x 7
27.5 35 35 40

2.Strength
Alternate
A1. Front squat w/ 2 sec. pause 5 x 3 @AHAFA, r. 2 min.
50 55 60 60 60
A2. Deadlift - 5 x 5 @ 75-80 % , r. 2 min.

3.Cool down
5 min AB

105 min
WU for 20 min
1.Strength
Alternate
A1. Back squat 4x5 @ 77.5-82.5 % 1 RM, r. 2 min

A2. Strict press 4x5 @ 75-80 % 1 RM, r. 2 min
28 28 29 29

2.SPP (conditioning)
A. 5 rounds for time:
6 power snatches @ 35 kg > 30 kg
12 T2B
36 DU
Result: 11.16
177/185

3.5 min AB

120 min
WU for 10 min
Skill: MU practice for 20 min
Muscle up x 1

1.Weightlifting
A. Hang squat clean x 1 rep @ 65 % + 1 RM, EMOM
3x45 3x50 3x55

B. Snatch - take 15 min to build to a heavy triple

2.SPP (conditioning)
7 rounds for time:
7 clean & jerk 42.5 kg > 40 kg
5 bar muscle up > purple band
Result: 17.22
173/187

3.Cool down
5 min AB
LF
Addiotional: single arm KB press 3x10x6 kg - only left arm

120 min
WU for 10 min

A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
3x42.5 3x45 3x47.5 6x50

B. Power snatch
Build to a heavy single for the day
25 30 35 37.5 40 42.5 PR! :)

C. Back squat
C1. Build to a heavy triple for the day
60 72.5 77.5 80 x 1 - no belt
C2. Back off sets - 3x5 @ 80 % + C1
62.5 70 72.5

D. Skillwork: MU practice for 20 min

20m of it
-up minimum by 2m next week (22m)

Front Squat 3-3-3
Push Press 3-3-3
Thrusters 3-3-3