1 1/4 Back Squat
Build to a heavy 4 over 5 sets.
– Sets of 5,4,4,4,4
– Match weight from 5/2

4 × 6 reps

Go every 2:30

(weighted) Chinup 4 RM, or 5x4 reps, then max reps without weight

Heavy focus on clean and jerk this week

Primer - muscle clean
3 x 3 empty barbell

Clean & jerk
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Front squat - back off week
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%

Clean deadlift -
4 x 3 @ 105% of max clean

Optional accessories
3 rounds
30 cal row moderate pace
100ft suitcase carry 12kg KB - each side
30 sec ring row hold

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

BENCHMARK
22 kettlebell swings, 32 kg/24 kg
22 box jumps, 60/50cm
400 m run
22 burpees
22 wall ball shots

Scaled WOD
5 rounds of:
11 kettlebell swings
11 box jump/ box step up
250 m row
11 burpees
11 wall ball shots

Bench press 3x10 reps

WARM UP + TECHNIQUE 10-15min

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

SNATCH from POWER POSITION + SNATCH BELOW KNEE
2[1+2]@60-70%, 3[1+2]@73-77% pal 2min

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POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+1]@50-60%, 3[1+1+1]@65-67% jerk-% pal 2min

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

3 Rounds
6x 5min (30 min)
A)

Row 30/25cal

20 Up down box step up

B)

10 Ring row

15 Swing @ light

20 Air squat

80m Sled (light)

Rpe 3-4