BMU x3
Snatches x6
DU x24

A: Hip muscle snatch + Muscle snatch
B: Squat snatch without hip contact+ squat snatch
C: Triple Clean (power-half power-squat)+ split jerk
D:Every 30 sec. Double clean pull 6x@95% of max clean

OPTIONAL COOL DOWN
EMOM x 6 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Overhead Wall Stretch*
MIN 2 - Calf + Tib Raises
MIN 3 - Pigeon Pose**
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**RND 1 complete on one side, RND 2 switch.

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(25)
8 goblet squats (2 sec dwn-3 sec hold-2 sec up)
24 alternating sit ups
4 renegade rows(each one counts)
24 jump rope
8 reverse lunge w/dumbbell curl

Finisher
1:00 plank
1:00 butterfly stretch

Ring row 4x8
* -rest 2min*

week 8/9

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, rest 2min

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CLEAN + JERK
1+1@climb to the maximum of the day, rest 2min

Hang Clean pull 4x6 reps

3 rounds:
10+10 box step down/pistol squat
10 bench dip
10 goblet squat
-rest as needed-

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max