3 min cardio machine and then barbell warm up for snatch

2 sets with empty barbell
5 snatch deadlifts
5 snatch pull from pockets
5 snatch high pull from pockets
5 muscle snatch
5 power snatch
5 squat snatch
rest as needed bwn movements and rest about 1-2 min bwn sets.

Every 2 min for 12 minutes (6 sets)
1 power clean + 3 push jerks @60-80% of 1 rm clean&jerk

every 2,5 min for 10 minutes (4 sets)
6-8 reps of weighted/strict chin ups (same weights than week ago or a bit more)
Or
3-4 negative ones (you can use extra weight on these too)

Every 2 min for 12 minutes
Squat clean + Push jerk + split jerk @ 70-90% of 1rm c&j

2 rounds for time:
40 box jumps
40 wall ball shots
40 kbs 32/24kg
40 pull ups or hardened ring rows
You go I go!

Back Squat 5/4/3/3/3+

• If you got more than 5 reps on the +3 last week, go for heavier weights

• All sets over @80%, the final set is a “+” set, meaning you’ll do as many reps as you
  can (at least 3) with the same weight you did your last set of 3 with.

EMOM 16:
1. 10 double DB burpee deadlift 2 x 15/10kg
2. 40 sec moderate erg
3. 1-2 rope climb
4. rest

• rest 3 min

EMOM 8:
1. 6-8 devils press 2 x 15/10kg
2. 30 sec moderate+ erg

emom 5
3 power clean&jerks @ 50-60%
rest 1 min
emom 5
2 power clean&jerks @ 60-70%
rest 1 min
every 30sec for 5 mins (10 reps total)
1 power clean&jerk @70-80%
rest 1 min
emom 5 : 3 power clean&jerks @ 50-60%

AMRAP 12
12 Box Jumps
12 Deadlifts
9 Hang Power Cleans
6 Jerks
6 Bar Facing Burpees

RX: 60/40kg
Rx+: 70/50kg

Build in 10 minutes Heavy Set Of 1 Rep.