Find a heavy sets.
3 Snatch in 10min.
And then...
3 Clean & jerk in 10min.

Hips mobility w/ rubber band in EVERY angle. (take your time! Do it as much as you feel you need it!)

Foam roll for Lower Back, Glutes, Thighs, Fascia, Hamstrings and calves.

1. 10 hang squat clean 35kg
2. Wall walks 3+
3. rest

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Alt. Bird Dogs
MIN 3 - :50 Foam Roll

• Run/Row/Bike: 2-3min.

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Mobility...

• 2x
  4-6 Burpee over bar
  4-6 Thruster
  4-6 Pistol squat
  4-6 KB Hang snatch
  4-6 Pull up/C2B
  20-40 DU's

• Work on Snatch & Clean +jerk

For Time:
30 Overhead Squats 40/30kg
150 Double Unders
600m Run

Rest 2 Minutes

600m Run
150 Double Unders
30 Overhead Squats 40/30kg

Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!

EMOM:
Double under x20
Clean n' jerk x1
1 minute to change the weight.

50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges 20 / 16 kg

Directly Into..

5 Rounds:
30 x 10m Shuttle Runs
100 Meter Farmers Carry 23 / 16 kg's

Easy pace...

Row 500/400m
Run 400m

Rest 1min...

Moderate/hard pace...

Row 250/200m
Run 200m

• Mobility...