Snatch

A) Build Up To Days Heavy

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 45s on/1:15 Off X4:

AMRAP: Squat Snatch @50kg

Back Squat

4 Sets Of:

• 8 Reps Performed as (4 reps of 1 & a quarter BS + 4 Normal BS)

*RIR 1-2
*Rest 3min between sets

Metcon

Chipper:

• 60 DB Snatch @35lbs
• 50 GHD Sit Up
• 40 Burpee Over DB
• 30 T2B
• 20 Devils Press (1-arm @35lbs)
• 10 bMU

Optional Accessory

A) 3-4 Rounds For Quality:

• 20-30m Backwards Sled Drag
• 45/45s Copenhagen Plank

B) 3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 45-60s SB Bearhug Hold

Warm-up
10min

Single Kettlebell snatch technique
E2MOM 10min
Find heavy weight of
3rep KB Clean & Jerk, L & R arm.

Gymnastics
20min
- Kipping pull-up
- Butterfly pull-up
- Kipping C2B
- Butterfly C2B

WOD
5 rounds of:
8 alt. KB C&J 16/24kg
5 C2B / Pull-ups

Rest 30sec between rounds

21-15-9 reps for time:
• Wall Balls 20/14#
• AbMat Sit-ups
Goal: 5 min.

Ohs 7x3

1 ¼ Front squat

3-4 x 3 @ 70-80%H2, go every 2:00-2:30

– 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
– Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
– Keep the bar path straight, elbows high, and trunk stable throughout each rep.

5 rounds:

5 wall walks
20 air squats
10 pull ups
40 single unders
20 abmat sit ups

E90s x 12

4x3 squat clean
4x2 squat clean
4x1 squat clean

5 - 3 - 1+ @75-85-95% (+5kg edelliseen)
laske painot: 90% of 1RM

Modified Holleyman w. partner

40 rnds for time:
5 wall ball
3 HSPU
1 power clean @70/50kg

12 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete the round of 16.