Warm-up

3 Rounds of:
15/12 Calories row
20 Lunge steps
10 Barbell upright row
8 Overhead squats
6 Sotts press behind the neck
4 Strict chin-ups

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Snatch

Every minute on the minute: 1 Snatch, climbing weight. Start at 50% and add 5/2,5kg every minute.

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Metcon (time)

For time:

3 Rounds of
800/700m bike erg
10 Power snatches 60/40kg
10 Strict chin-ups
*Weight should be around 60% of the heaviest single snatch of the day.

After 3 rounds, rest 4:00 minutes and then for time

2400/2100m biker erg
30 Power snatches 50/35kg
30 Strict chin-ups
*Weight should be around 50% of the heaviest single snatch of the day.

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Bonus:

Strict banded chest to bar pull-ups, 4 sets of 12.

1-Arm single dumbbell bench press 4 x 15+15

Core:

3x
30 Landmine twists
20 Knee tucks

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3 rounds
1 min row
12 face pulls
15 hip bridge
20 hollow rock

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EMOM 45 min
1) 15 GHD sit up
2) 8 alt. DB hang clusters 25/17.5kg
3) 8-14 kipping pull ups
4) 12-14 alt. pistols
5) rest

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RPE 7 - HR @ 70-80%

37.5kg
6 min rest

Barbell Complex
[ 1 Push Press + 1 Push Jerk ]

Every 1 min for 10 mins.

Athlete Notes:
Starting at 50% of your 1 rep max push press and increasing every 1 min to find your maximum load for this complex.

For time

• 25 GHD hip extensions
• 25 toes-to-bars

Intermediate option

• 15 GHD hip extensions
• 20 toes-to-bars

Beginner option

• 10 GHD hip extensions
• 25 sit-ups

5x2@heavy load

Go every 2:30

RestDay!

A:
Skill Primer
Power Position Snatch, BTN Strict Press & Pause OHS
(5-8 sets x 2+2+2)

B:
2 Position Pause Snatch
(5-8sets x 2 / 60%-70%)

*(0:03 Pause off the floor & below knees)

40min PK lenkki

1 min max squat clean
1 min max push jerk
1min rest

2 min max squat clean
2 min max push jerk
2 min rest

3 min max squat clean
3 min max push jerk
3 min rest

4 min max squat clean
4 min max push jerk