3x6@80% of last week RPE10, rest btw sets 3-4min

WARM UP + TECHNIQUE 10-15min

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POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min

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CLEAN HIGH PULL from POWER POSITION + HIP CLEAN PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min

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CLEAN BELOW KNEE + SPLIT JERK
2[2+2]@60-65%, 4[1+2]@70-78% jerk-% pal 2min

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3-POSITION CLEAN PULL *2cm off the floor + knee + power position
3x2[1+1+1]@+5kg today best jerk, pal 2min

“Cooper”

10 rounds for time:
10 burpees
10 air squats
10 push-ups
10 sit-ups

Time cap: 30 minutes

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

WARM UP + TECHNIQUE 10-15min

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POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min

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CLEAN HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min

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CLEAN BELOW KNEE + SPLIT JERK
3[2+2]@60-70%, 4[1+2]@75-83% jerk-% pal 2min

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

For 40 min ascend the ladder as far as possible:

10/8, 20/16, 30/24… cal row
10, 15, 20… single arm DB snatch R 30/20 lb
10, 15, 20… m single arm DB overhead walking lunge R 30/20 lb
10, 15, 20… single arm DB snatch L 30/20 lb
10, 15, 20… m single arm DB overhead walking lunge L 30/20 lb

2 min rest after round

Continue adding 10/8 calories and 5 reps/meters every round.

21-15-9
HSPU
C2B