3 Sets
5 Snatch Grip Behind the Neck Push Press (building weight a little)
3 KB Single Arm Rack Front Squat/arm
3 KB Single Arm Overhead Squat/arm
15sec Single Arm Ring Row Hold (be sure to keep shoulder blade down)

In teams of 4

9 min max distance of prowler push (20/15kg)

20 m is one rep.

21min EMOM:

1) Assault 10-20kcal
2) 10 Power Snatch (unbroken)
3) Rest

Keep the loading light and concentrate moving well and breathing. This is not all out effort.

Every 90 sec for 12min
1: Bench Press x5
2: Strict pull ups x6-8, add weight if possible
+
Every 90 sec for 12min:
1: Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs x3
2: DB rows 8-12/each arm

lepppeeee

135 min

Skill: BMU practice for 40 min
8 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
40 - 45 - - 47,5

B. Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
40 - 42,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 77-81%
(2) – Back squat, 3 reps @ 77-81% (on the last (8th) set, perform as many repetitions as possible)
(3) – Strict chin up, AMAP (as many as possible) / 12 8 5 4
(4) – REST

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Power snatch @ 40 – 60%1RM (moderate load), 7 reps TnG
22,5 kg
(2) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
kipping from ground / 5 5 5 5 5 4
(3) – Double-unders, 30 to 60 reps / 30

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

7 rounds:

30sec ON, 30sec OFF

1) Weighted Box Step-Up (Front Rack/Overhead/Crossloaded/Farmer/...)
2) DB Snatch (alternate arms) (go by feel with the loading)
3) 10m Shuttle Run

This is not maximum effort, keep a steady pace.

10MIN AMRAP

-200m Row

5-10-15-20-25 etc.
-Wall Ball @20/14lbs

EMOM 8
1 min: 6 tng power snatch AHAFA
2 min: 3 High box jumps AHAP