No foot power clean
5 sets of 2 @ 60% of 1RM clean

Clean and jerk
5 sets of 1 (1 clean, 1 split jerk) @ 85% of 1RM clean and jerk

Snatch balance and behind the neck push press
4 sets of 2 (1 snatch balance and 1 behind the neck push press) - about 90% of 1RM snatch

Additional extras
Bench press - build to a heavy 3 reps
Then 3 sets of 3 reps back off sets @ 80% of heavy 3

Accumulate 2mins 30 secs in a high plank hold

4x70kg
4x70kg
4x75kg

-15 + 15s. single arm ring-plank
-6 a-up w swiss ball
-12 vipers
-rest

AMRAP 11 2:00 ON / 1:00 OFF

45 Wallball Shots 20/14p
40 Push-Ups
35 Double Unders

A: Ring pull ups pronated 3x8
B: Ring chin ups Supinated 3x8
C: Powell raises 2set
D: Forward leaning Db flys 2set
E: SA Kb rows 3x10
F: Supinated Db biceps curls 2xMax

A&B 0:00-10:00
C 10:00-15:00

A. 1800m Row

B. 80 WB
40 Pull-ups

C. 3RM thrusters

A: SA Cable lat pull Downs Supinated 2set
B: SA Cable lat pull Downs Pronated 2set
C: SA kb rows 2set
D: SA DB Pommel raise 2set
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
F: DB biceps curls 1xMax

A1) 5x1 HS to L-sit, hold bottom of HS for 5s
B1) shoulder press 5x5x70%
C1) back squat 5x5x70%

12 min AMRAP you go I go

5 burpees
5/7 cal ski erg
10 alternative DB snatches 15/22,5

WARM-UP



3 rounds of:
:45s bikie erg
5 Upright rows
5 Overhead squats
5 Snatch grip sotts press behind the neck
5 Low hang snatches
:45s row erg
3 Burpees
3-5 Chin-ups
3 High box jumps

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SNATCH

Snatch,
3 sets of 2 @ 86%
2 sets of 2 @ 90%
Percentage of snatch 1RM
Lift every 2:30

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CLEAN AND JERK

Clean complex: (Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 86%
2 sets @ 90%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

4 @ 85%
3 @ 88%
2 @ 90%
4 @ 88%
3 @ 90%
2+ @ 93%

Max reps on the last set of back squats.

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(OPTIONAL) BONUS

Accessory work:

3-5 rounds of:
3-6 Strict weighted pull-ups
8 Seated Z-press with barbell
15 Banded glute bridges
20 Alternating leg V-ups
15 Spanish squats
15 Hip extensions on GHD
Not for time

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories ski erg (:45s)
2) 6 Touch and go snatches @ 40-50% (:30s)
3) 50 Double-unders (:30s)
4) 5-7 Burpee pull-ups (:30s)