Part A).
Skill Primer
Halted Snatch Deadlift, Dip Muscle Snatch & Snatch Balance
(5-8 sets x 2+2+2 / 0:03 pause below the knees)

Part B).
Power Position Power Snatch & OHS
(8 sets x 2+2 / 55%-65%)

Amrap10:
10 d-db row
10 d-db alt. Reverse lunges
5+5 db push press
10 r.twist
:30sec machine

45-60min Easy Z2 Run

E4MOM x5:
1) 1-3 wall walk + 30/24 cal row
2) 1-3 wall walk + 25 DL @60/40

3) 1-3 wall walk + 25 clean @ 42,5/30
4) 1-3 wall walk + 25 snatch @ 30/20
5) 1-3 wall walk + 30/24 cal row

Target ~2,5min / interval
TC: 3min / interval

EMOM 6
Row
Bike
+
2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
Build to workout weight for thrusters/power snatches
* Few short sets of chest-to-bars and bar-facing burpees between weights

workout weight
10/7 (cal) Row
3 Thrusters
5 Chest-to-bar pull-ups
10/8 (cal) BikeErg
3 Power snatches
5 Bar-facing burpees

every 2 min

Shoulder Press 12-10-8-6 reps, then max Push press @ 90 %

A)
Turkish get up
In every 2’ x 7 rounds
1/1 rep

Increase the weight if the form is perfect.

B)
In every 2 minutes x 6 rounds
5 double KB clean
5 double KB front squat
5 double KB snatch

*unbroken sets

C)
2 rounds
10/10 single arm suitcase march
30”/30” weighted sie plank

tempo snatch + power snatch 6x2+1 @65-75%
snatch 4x1 @80-85%

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
4 Pike compression slides
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
8 Handstand shoulder shrugs
10 Reverse lunges, alt
+
Build to workout weight for SB over the shoulders and DB walking lunges
* Practice wall-facing HSPU, strict toes-to-bars and rope climbs between sets.
Rope climbs (quick tips)
+
@ workout weight
2 SB over the shoulders
1 Rope climb
200m Run
10m DB walking lunges
10m Sled backwards drag
400m BikeErg
4 Wall-facing HSPU
4 Strict toes-to-bars