A:
Spitz snatch + squat snatch 8x1+2 @easy weight

B:
Squat snatch 5x2 @moderate-heavy weight

EMOM x 8-12
1) row
2) bike

Deadlift
10x4 reps @60-65%

A: Skill Primer
Dip Muscle Snatch, Hang Muscle Snatch & Snatch Balance
(5-8 sets x 2+2+2)

B: 2 Position Pause Snatch Deadlift & Low Hang Snatch w/Slow Eccentric
(8 sets x 1+2 / 60%-70%)

*0:03 pause off the floor & below knees
**0:05 from hips to mid-shin

Bar muscle up

A) For quality with a partner
300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold
*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Box height: hips above knees
Sit and stop before going up

3 rounds

1:00 Row
0:30 Free Handstand Hold
10 Romanian Deadlift
5 Kip Swing
3 TTB

30 squat clean for time
50-55 %

For time

• 400-meter run
• 15 chest-to-wall handstand push-ups