4 x 8 Front squat
4 x 10 Back rack lunges

4rds
6-12x hand release push up
6-12x KB/DB bent over row per hand
rest as needed btw sets
+
3rds
10-20x russian twist
10x arch up
20-60s wall sit

Technique 12min
HSPU or HSW

A,
Week 6
Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for quality of:
8 Tempo Goblet Squats, pick load
8 Tempo Ring Rows
8 Tempo Stiff Leg Deadlifts, pick load
8 Tempo Ring Push-ups
Row, 750 m

Tempo- 3 secs down and up for all movements

C,
For quality:
100 Band Pull Aparts
100 Band Face Pulls
50 Scap Pull-ups
50 Scap Push-ups

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

Deadlift 5 RM

WU
tabata
good morning
up down

4 rds: (not for time)
15 GHD sit ups
12-9-6-3: Bench press
12-9-6-3: DB Bent over row

• you choose weights. ~65%
• Try to go UB.