1.) Tall snatch 6x3
2.) Dip snatch 6x3
3.) Snatch high pull +power snatch 5x1+1
4.) Snatch grip deadlift 5×3 +1 box jump
5.) Barbell grip hold 3×1+1 10.sec

20min AMRARP

5 x Deadlift 70/50kg
5 x Hang power clean 70/50kg
5 x Front squat 70/50kg
5 x Push press 70/50kg
5 x Back squat 70/50kg

Go heavy!

For time
21 15 9
Hang power snatch 40kg
Ttr
Burpees box jump 60cm

Snatch & Clean and jerk

Build up to a snatch 1rm of the day in 15 minutes.
- 2 x same weight before adding more weight

Rest 3 minutes

Build up to a clean & jerk 1 rep max of the day in 15 minutes.
- 2 x same weight before adding more weight

Accessory:

3-4 Rounds of:
15-25 GHD Sit-ups
15-25 Back extension on ghd
Rest 1:30 between rounds

3-4 Rounds of:
10-15 reverse hypers
Rest 1:00 between rounds

2 Rounds of:
30 Banded pull-apart
20 Wall squats
10 Ring-rows/Aussie rows
Rest 1:00 between rounds.

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

---

push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

10x2min ON/1min OFF (IGYG)
A) Bike for calories
B) Row for calories
C) Burbee to plate
D) Sled push
E) Shuttle run

Accessory:
One arm ring row
KB pull through

A,
Front Squat 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
For time:
25 Strict Handstand Push-ups
50 Wall Balls@9/6kg
75 USA Kettlebell Swings @24/16kg
50/40 echo Bike Calories

Every time you break on any movement, add 10 reps to the final bike calories count. Don't exceed 120 calories on the bike.

Bike Calories- edit in the number of reps completed

Goal: Sub 15 mins

D,
For quality:
Banded Plank On Hand, 1 min
10 Plate Lateral Raises, pick load
10 Plate 45 Degree Raises, pick load
10 Plate Delt Raises, pick load
Double Kettlebell Overhead Hold, 24/16kg, 45 secs
15 Scap Pull-ups
15 Scap Push-ups
Ring Support Hold, 30 secs
20 L/20 R Diagonal Banded Pull Aparts
40 Band Face Pulls

10min c2bike erg
10min xebex
10min ski
5min c2be
5min xebex
5min ski

For calories.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.

AMRAP 20 with partner:
100 du
50 wall balls
30 burpees

Split evenly.