5× (5+5)@AHAP

Go every 2:30

Warm Up
Crossover Symmetry + Banded Hip Halo
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip power snatch + 5 snatch drop
3rd round) 5 muscle snatch + 5 snatch balance + 5 overhead squats

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch 3x1+1+1+1reps@35-50% (40-47.5-55kg)
power snatch + snatch 7x1+2reps @60-75% (67.5-82.5kg , adding +2.5kg on each lift)
tall snatch 3x4reps@25% (30kg)

tall clean + press to jerk (pause in split) 3x3+3reps@25%
tempo clean + clean + slow excentric jerk (pause on split) + jerk 3x1+1+1+1reps@35-50% (50-57.5-65kg)
clean+jerk 7x2+2reps@60-75% (80-85-90-92.5-95 and 2x97.5kg)

Accessory Work
3 sets
7+7 single arm front rack abmat sit up @16kg
30/30s single arm farmers carry @32kg
rest 1 min

8 single arm devils presses
0:30 Handstand Hold / wall facing hs hold
10 box jump overs

30 box jumps
10 wallballs
20 box jumps
10 wallballs
10 box jumps
10 wallballs

TC 8min

shoulder & Th mobility

band resisted Th rotations in bear pos. 4x5/5

KB windmill 4x5/5

KB bottom up march 4x10/10m

side plank arm raises w. DB 4x5/5

half TGU 3x3/3

1 minute: max reps sit-ups
2 minute: 0:30 russian twist with medball
3 minute: 0:30 hollow hold

2-3 rounds

20 russian twist with medball
10+10 side plank crunches

Gymnastics for quality
30min

ADVANCE
1x1m free handstand

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

6 heavy goblet squats
3m HSW

Scale as needed

2-3 rounds Barbell warm-up
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power cleans
3 Jerks
3 Front squats
+
Build to workout weight for PC + J and FS
* Practice few sets of bar-facing burpees between weights
+
@ workout weight
200m Run
3 Power clean and jerks
4 Bar-facing burpees
200m Row
3 Front squats
4 Bar-facing burpees

Bulgarian split squats with DB's

5 x (5+5)

Go every 2:30

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Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters
Bar facing Burpees

TC 20