3 Rounds:
800 Meter Run
50 Wallballs (20/14)
20 Single Dumbbell Devil Presses (50/35)

Kilos:
Wallballs – (9/6)
Dumbbell – (22.5/15)

Snatch balance primer
4 x 3 @ 50% of max snatch

Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

Front squat
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Push press
3 @ 60%
3 @ 65%
3 @ 70% x 3

Optional accessories
3 sets
10 single leg RDL with barbell or DB
30 metre sandbag carry 70/50
30 sec GHD vertical hold or 1 min high plank

WARM UP + TECHNIQUE 10-15min

---

SNATCH BALANCE + OHS
4[1+1]@light weight, pal 2min

--

SNATCH HIGH PULL + SNATCH below knee *high pull full foot
6[1+1]@up to moderate weight, pal 2min

---

TALL CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@barbell, pal 1min

--

CLEAN below knee + FRONT SQUAT + SPLIT JERK
4[1+2+1]@up to light weight, pal 2min

---

3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min

A)
Superset
Barbell Glute Hip Thrusts: 3 x 10-12 1s hold at the top.
Rest 90s.
Bulgarian Split Squat 3 x 6 each
Rest 90s

B)
BACK TO THE FUTURE"

C)
Banded Alphabet: 2 x 1 each side. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A)
Superset
Supinated Pendlay Row: 3 x 6.
Rest 10s
Suitcase Bent Over Row: 3 x 12
Rest 10s.
Ring Rows: 3 x 25
Rest 3:00.

B)
AMRAP 12:00
10 Push-ups on KBs @24/16kg
5 KB Hang Cleans
50 Meter Front Rack Carry
Rest 60s
- Goal: 5+ rounds at a challenging pace.
- Rx+: (62/44) (5/3 Ring Muscle-ups after each Carry)

C)
Banded Overhead Triceps: 100 Reps AFAP.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

• Foam Roll Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

Maastaveto 3x4x80%

Etukyykky 3x8x70%
-etukyykyn maksimista

Kapea penkki 5x8-12x55-65%
-stopit

Every 90 seconds for 10 rounds:
3 x Hang squat Clean

PART 1:
6 sets of 5:
Double Dumbbell Front Squats

PART 2: “THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats
3 Single Dumbbell Bent Over Row (each side)
3 Squat Jumps Over Dumbbell
6 Dumbbell Front Squats
6 Single Dumbbell Bent Over Row (each side)
6 Squat Jumps Over Dumbbell
9 Dumbbell Front Squats
9 Single Dumbbell Bent Over Row (each side)
9 Squat Jumps Over Dumbbell
...
[Continue To Add 3 Reps Each Round]