Hip snatch & snatch balance
5 sets of 1 @ 80% of 1RM snatch

Snatch grip barbell bent over row
3 x 10 @ 8RPE

Empty barbell sotts press
5 x 5

Accessories
Double DB lunges 3 x 10 @ 8RPE
Barbell good mornings 3 x 10 @ 8RPE
Calf raises 3 x 10 @ 8RPE

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets
*Option to straighten the front leg after the groiner.

A,
Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
4 rounds for quality of:
8 Tempo Goblet Squats, pick load
8 Tempo Ring Rows
8 Tempo Stiff Leg Deadlifts, pick load
8 Tempo Push-ups
Row, 750 m
3 sec down and up for each movement.

Goal: Complete each movement at RPE of 6/10 with the focus on stretching over strength work

C,
For quality:
100 Band Pull Aparts
100 Band Face Pulls
50 Scap Pull-ups
50 Scap Push-ups

A,
For quality:
Sled Drag + Farmers Carry, pick load, 5x 30m

B,
3 rounds for time of:
20 Box Jumps, 60/50cm
10 Clean & Jerks, 61/43kg

Goal
Sub 8 mins

C,
Reverse Hyper 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.
Recovery weight.

snatch complex

E90s

9x 1 power snatch + 3 hang snatch (70-77%)

YGIG

1min ON / 30sec OFF

100 Burpee

100 DB Snatch 15/10kg

100 T2B/K2E

100 KB C&J 16/12kg

200 DU / 360 SU

100 KB Swing 16/12kg

TC 42min (28 rounds)

1 ¼ Back squat 4x6 reps

Wave #1
0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

AMRAP 16
5 Hang power cleans 35/25
5 Shoulder to overhead
5 Burpee over bar

3x5

OHS (70-80% of 1rm snatch)