For time :

10-20-30

Squat w/ KB 24/16kg
Kettlebell Swing
WallSit ( seconds )

3 rounds for quality

30s x side ways medball toss (both sides)
30-50s x quadruped plank KB pull through

*rest as needed between rounds

A: Double pouse squat snatch 5x2
B:Power clean + squat clean + Double split jerk
C: Emom 5’ : Clean pull 5 rep. @100% of power clean

Bent over row 4x6 reps

EMOM for 4 rounds:
1) Bicycle crunches
2) Windshield vipers
3) Pallof presses
4) Rest

Bench Press

6-6-4-4-2-2-1-1, building

Go every 2:30

WARM UP + TECHNIQUE 10-15min

---

SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
2[1+2+1]@50% sn-% pal 2min

--

SNATCH + SNATCH BELOW KNEE
4[1+1]@60-80%, 3[1+1]@85-90% pal 2min

---

POWER CLEAN + SPLIT JERK
3[1+3]@50-65% jerk-% pal 2min

---

3-POSITION SNATCH PULL + SNATCH PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best snatch, pal 2min

3 rounds of:
500m row
Dumbbell snatch x20 (20kg)
Box jump x10

Every 2'min x 8 Rounds: Building to challenge (From rack):

1 Push Press
1 Push Jerk
1 Split Jerk

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 - 5/5 Sciatic Nerve Floss
MIN 2 - 10 Alt. 90-90 Hip Rotations
MIN 3 - 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.