RestDay!

1 snatch balance & 2 OH squats
1 set @ 65% of snatch balance
1 set @ 70%
1 set @ 73%
1 set @ 75%
1 set @ 78%
1 set @ 80%

Hang power snatch
4 reps @ 70% of max snatch x 2
3 reps @ 75% of max snatch x 2

Segment snatch deadlift (pause as the barbell breaks the floor, at the knee & at the mid-thigh)
5 x 4 @ 100% of max snatch

Back squat
5 @ 70% of max back squat
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Big session today so no optional accessories!

3x
10 Bench press
10 Ring Row
15-20 GHD sit up
Rest as needed

Chest/Back

Warm up - 3 sets
5 Diamond Pushups
5 Regular Pushups
5 Wide Pushups
5 Close TRX Row
5 Wide TRX Row
5 „W” TRX Row

Superset #1
A1 Bench Press - 10,8,6,4 (Work up heavy 4 reps)
A2 Pullups w weights - 10,8,6,4 (Use weight if you can)

Superset2- 4 Sets
B1 Alternate Incline Press w Dumbbells - 20
B2 Alternate Bent Over Row w Dumbbells - 20

Triset - 3 Sets
C1 Chest Fly 12
C2 Face Pulls 12
C3 Incline Row 12

FINISHER
3000m Row for time
Every 3 minutes -10 clapping pushups

Rotating Stations Every 2:00, for 18:00 (3 Rounds):
Station 1 – 30/21 Calorie Row
Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups
Station 3 – 24/17 Calorie Assault Bike
Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Thrusters

WOD
10-9-8-7-6-5-4-3-2-1
goblet squat
push press
up down + push up

Thruster 5-5-3-3-3-1-1-1 reps

AMRAP 10

5 x Kipping pull up
3 + 3 DB cluster
20 DU

A:
Skill Primer
Dip Muscle Clean, Hang Muslce Clean & Double Pause Split Jerk (Dip & Split)
(5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Low Hang Clean w/Slow Eccentric & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)

0:03 pause below knees
**0:05 from hips to mid-shin
**0:03 pause in split

Front Squat

2-3-4-2-3-4 ( RIR 2-3 every Sets )

Go Every 3:00