E90s x15:
a) 3 power snatch + 3-6 bar over burpee
b) 3 power snatch + 3-6 high box jump (75/60)
c) 3 power snatch + 4-8 cal machine

Target: Snatches either TnG or fast DnG, work ~45s.

1 x 3 (60%)
1 x 3 (70%)
1 x 4 (80%)
1 x 3 (90%)
2 x 5 (85%)

Percentage from 1RM

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

Warm Up
2 sets
2:00 Rowing or Air bike
10+10 banded monster walk
10 banded hip bridges
5 push up to downdog pose
15 ring row
5 wall squats
5 barbell OHS with 3 sec pause
then start to build for OHS working weights. Hit the sets and after that prep for snatches and toes to bars!

Emom 20
Max reps:
1.Hanging
2.abmat sit ups
3.pull ups
4.push ups

30x OTM

12/9cal bike
4-10 Reverse burpee
16-10 Box step up
20-30Fence/stick over jump
Rest
Endurance

[2 Sets]:
12 Rounds:
0:30 ON
0:10 OFF

Rest 4 min Between Sets.

BBC Weightlifting - Clean

A) Clean singles

Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

B) Hang power clean

Hang power clean, 4 sets of 4 @ 75% (of A)

C) Front squat

Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.