6 - 8 Sets :

1 x Squat Clean + Front Squat + Split Jerk @ 75% - 90%

Warm-Up

1->5
Clean&Push Press Ladder
Snatch Ladder
Goblet Squat&Lunges Ladder
5->1
@24/16

Wod

‘Tenacious 3’
Amrap (with a Partner) in 10 Minutes
2 Synchro Russian Swings @24/16
2 Burpee
2 Synchro Air Squats
Add 2 reps to each movement after each round

Core
‘Speed & Coordination’
10 m KB Tap (Plank Lateral Crawl Racing)

For time:
25m Front rack dumbbell walking lunges (2 x 15/22,5 kg)
50 Alternating DB power snatch (1 x 15/22,5 kg)
25m Front rack DB walking lunges (2 db)
50 Toes to bar

Timecap 9min

3 rounds:
8 x bent over row (RPE 8 - 9)
8 x one hand ring row (RPE 8 - 9)
8 x bicep curl (RPE 8 - 9)

Shoulder press 3x6 reps

In 9 minutes complete one round for time (timer starting from 0:00):
25m Front Rack Dumbbell Walking Lunges
50 DB Alternating Dumbbell Power Snatch
25m Front Rack Dumbbell Walking Lunges
50 Hanging Knee Raises

M35+, M40+, M45+: DB Lunges 2x17,5kg, DB Snatch 1x17,5g
N35+, N40+, N45+: DB Lunges 2x12,5kg, DB Snatch 1x12,5kg
M50+, M55+, M60+: DB Lunges 2x15kg, DB Snatch 1x 15kg N50+,
N55+, N60+: DB Lunges 2x10kg, DB Snatch 1x10kg

Week 3/18: 5/3/1
Deadlifts
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

15min EMOM
5 x 3 Power Snatch + 20 DU
5 x 2 Power Snatch + 30 DU
5 x 1 Power Snatch + 40 DU

Emom 10
2 hang power snatch

RestDay!