2-3 Rounds @ increasing weight

20 Power snatches
20 Overhead squats
20 Power clean and jerks
20 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing) and ability to stay consistent with your form across multiple sets.
– All sets must be done unbroken.
– Rest as needed between movements.

2 x 10min amrap

A)
40m sled push
80m farmers walk

Rest 3 min

B)
250m row
8 burpee over rower

R5JC

Deadlift 12-12-9-9 reps

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 sets of 2+2 @ 80%

find daily 3 rm

Alternate B1/B2

B1. Strict ring dip – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Inverted row – 3-4 x 8-12 @ RPE 8 (2 RIR), tempo 2022, rest 2:00 before B1

OPTIONAL COOL DOWN
2-3 SETS
5-10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings

7 min AMRAP
You go, I go
4 Obstacle course
4 Wall walks
20 Air squats

2 min rest

7 min AMRAP
You go, I go
4x10 m DB lunge walk (22.5/15kg)
14 DB snatch (22.5/15kg)

2 min rest

7 min AMRAP
You go, I go
20 Wall ball
10 sync Burpee bar over
20 Deadlifts (42.5/30kg)