7 Min Emom
3 Power Snatch @5/10 rpe
2 Power Snatch @6/10 rpe
1 Power Snatch @7/10 rpe
rest
3 Power Snatch @6/10 rpe
2 Power Snatch @7/10 rpe
1 Power Snatch @8/10 Rpe

Snatch balance primer
4 x 3 @ 50% of max snatch

Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

Front squat
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Push press
3 @ 60%
3 @ 65%
3 @ 70% x 3

Optional accessories
3 sets
10 single leg RDL with barbell or DB
30 metre sandbag carry 70/50
30 sec GHD vertical hold or 1 min high plank

3 rounds:
10 strict press
5-10 pull up/ring row
10+10 DB row
-rest as needed-

AMRAP 12. ( 1:30 work / 0:30 Rest )

30 Box Step-ups 24"/20"
30 Sit-Ups
30 Squat w / Kettlebell
30 Push-Ups

Interval training (20min)
20x 45sec ON-15sec OFF
Alternate between A, B

A: 3+3 DB Hang C&J, 6 Push￾Up, 9 Air Squat
B: Row 45sec (moderate to easy
pace)

Target: complete the set each
round with repeatable and
comfortable pace.

Loadings:
Rxd: 22,5/15kg
Masters: 17,5/12,5kg
Tailored: 15/10kg
Overall RPE 3, this is not all out!
Take the airbike as active
recovery if needed.

Tailoring Options:
Row→ Airbike or 10m Shuttle
Run
Rep Scheme→ 2+2, 4, 8

For 15min

Mobility for lower body

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets

C&J Complex
10 sets:
Power Clean + Hang Squat
Clean + Front Squat + Jerk

1-3@RPE 3
4-6@RPE 3+
7-8@RPE 4
9-10@RPE 4 to 4+

Add 2,5-5% compared to last
week.