15 wb
20 cal bike erg / echo bike
10 burpee broad jumps
20 cal bike erg / echo bike
10 alternating front rack lunges
20 box step overs
10 strict ttb / knee raises

RestDay!

WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *jerk grip + 5x GOOD MORNING

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side

3x SLOW CLEAN PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

---

SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@up to 70%, sn-%, rest btw sets 2min *example up to 50-60-65-70%

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SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, split jerk both side 1+1
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@up to 70%, jerk-%, rest btw sets 2min *example up to 50-60-65-70%

---

FLOATING HALTING CLEAN DEADLIFT + CLEAN PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@70-75-80%, jerk-%, rest btw sets 2min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-

2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for thrusters
+
2 Rounds @ increasing pace
500m BikeErg
3 Bar muscle-ups
3 Thrusters @ workout weight

a ) Main strength
Final week

Strict press
12-10-8-6-4-2

— start light and build heavy double

b ) Accessory strength /back-arms/

3 sets
8-10 Barbell pendlay row@heavy
10-10 Single arm seated banded row

3 sets
10-10 Seated concentrated biceps curl
15-15 Banded OH triceps extension

c ) ‘Burn out’

For time

50 DB hang muscle clean to press@2x15/2x10kg*

*every break = 20 Banded pull apart@red

For time

• 100 wall-ball shots
• 25 burpees
• 75 kettlebell swings
• 25 burpees
• 50 knees-to-elbows
• 25 burpees

RestDay!

A: Hang power snatch + Power snatch+ squat snatch
B: Hip power clean+ hang power clean
C: Snatch pull @90% of max snatch 4x3(ecc. slow motion)

Open 26.2