• On a running clock
• 000-1000
• 1 snatch high pull

• 1 hang power snatch

• 1000-2000

• Complete the following complex for max load

• 1 power snatch

• 2 hang squat snatches

• For Part 1 Start at 30% of your max snatch and work up to 50%.

• For Part 2 Make as many attempts as desired within the 10-minute window.

• Goal Technical practice and application. Percentages are based on your best power snatch.

• Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.

• When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.

• At the 10-minute mark

• Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.

• Athletes cannot drop the bar between their power snatch and hang squat snatch.

• Scaling

• Intermediate option

• Intermediate athletes can perform this workout as prescribed.

• Beginner option

• From 000-1000

• Practice the following complex with an empty bar or a light weight

• 1 hang snatch pull

• 1 hang power snatch

• From 1000-2000

• Work up to a heavy set of

• 3 hang power snatches

For time
10-8-6-4-2
Bar-facing burpees
Hang power cleans
Bar-facing burpees
Front squats

Time cap 15min

Back squat
1. Build up to today's heavy 4
2. 4x4 @80-90% of 1

Amrap 12 min, bike as far as you can

Result is meters in 12min

Tiukka rengas mu 5x2

EMOM 30

1) 5 power snatch
2) monostructual
3) core / rest

Choose loads & reps for solid 30min workout, no all out.

3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest
Goal: 240 reps. To achieve this, average 4.5 rounds for each round.

3 rounds for time:
• 75 Double Unders
• 50 Cal Row
• 25 Wall Balls 20/14#
Goal: 18 min.

4rounds:
KB lunges walk 30m 32kg
DL 6x125kg
Situps 20
SU 100

Tc20min

Back: 3 rounds of:
15 KB swings
10+10 KB side bends
30 alternating DB snatches
20 DB Russian twists
15 Reverse hypers on box
Rest