7x3 Snatch, not touch and go

55% x 5
65% x 5
75% x 5+
65% x 5
55% x 5+

15-12-9, clean & Jerk unbroken, max loads. 5 min timecap.

Back squat
1 x 8 @ 72.5-80%,
1 x 6 @ 77.5-85%
1 x 4 @ 80-87.5%
1 x 10 @ AHAFA

Mobility focus on wrists, shoulders & Lower back.

Group Snatch Barbell Warm up

a) 12 mins to build up to a Hang Snatch + Snatch

b) Then drop to 70% and do 5 sets (no misses)

If there is time then:

c) Then down to 60% and do 5 sets of Power Snatch + 2 OHS (no misses)

• Scale to Single lift for beginners and focus on the drill and not the weight today.

60 min

1.Aerobic work for 40 min
2 rounds of:
10 min bike
10 min crosstrainer

2.Mobility work for 20 min

Weighted Ring pull up 3x3

4 rounds

500m row (65 strokes)
50 air squats
25 pushups

for pushups alternate between rounds: standard hand placement, narrow hands, plyo side to side and back to standard.

25x Deadlift @60kg
20x Power Clean @55kg
15x Power Snatch @50kg
10x Overhead Lunge @45kg
40 meters Back Rack Barbell Carry @45kg

• One bar!

21-15-9
Thrusters 42,5kg.
pull-ups