A,
EMOM 10 mins
Hang Squat Snatch + Squat Snatch + OHS
- work up to 80% of 1RM snatch and repeat the same weight across all sets
- work on speed and stability

B,
Snatch High Pull
3x3 @ 80%
3x2 @ 90%
3x2 @ 100% of 1 RM snatch

C,
Front Squat
2x2 @ 80%
2x2 @ 85%
2x1 @ 90%

Bench press 15-12-9-6 reps

In pair
200 Cal. Bike/Assault Bike
3000m Row
Max Cal. Bike/Assault Bike until the clock hits 30min

course l1 trainer

4 sets of:
12 Deadlifts on a plate
6+6 DB snatches
Rest

Warm Up:
R2R

3 Rounds of:
Hold bottom of squat for 15 seconds
10 Tuck jumps

PVC windmill
PVC pass throughs
R2R

Skill:
Front Squat
3 x 80%
12 Ring Dips
3 x 85%
12 Ring Dips
3 x 90%
12 Ring Dips

WOD:
14.4
You have 14 minutes to complete as much as possible!
60 calorie row
50 T2B
40 WB's
30 Cleans (135/95)
20 MU

8 min AMRAP

20 DU / tai yritys
5 PEP

Warm Up:
R2R
10 KB Swings
20 MB Sit ups
30 Air Squats
40 Jumping Jacks
Stretch
R2R

Skill:
Rope Climb
*** PVC Thrusters - let's make the move as close to perfect as possible, before we go into this brutal number of reps!

WOD:
14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Burpees

Cash Out (if there is time!)
Max L-sit

WEIGHTLIFTING

BACK SQUAT (3,3,3,3,3)
65%, 70%, 75%, 80%, 85%
METCON

METCON (TIME)
50 Pullups
40 Cal Row
30 Front Squats (135/95)
20 Burpee Box Jumps (24/20)
10 Clean and Jerks (135/95)

Practice these Points of Performance for today's workout:
1. Figure out grip and stance for snatch
2. Practice transitioning feet from starting to finishing position
3. Strong rack lockout for snatch

Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump & Land Drill - 50 reps
3. Snatch Grip Behind the Neck Push Press - 50 reps @ RPE 4-5
4. Overhead Squat - 50 reps @ RPE 5-6

RPE = Rate of Perceived Effort, on a scale from 1 to 10:
1-2 = Resting
3-4 = Warm-Up
5-6 = Technique Weight
7-8 = Working Technique Weight
9-10 = Maximal Effort