WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@barbell, pal 1min

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POWER SNATCH + OHS
4[1+2]@up to moderate light weight, pal 2min

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TALL CLEAN + SPLIT JERK
2x2[1+2]@barbell, pal 1min

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CLEAN HIGH PULL + CLEAN BELOW KNEE + JERK *high pull full foot
6[1+1+1]@up to moderate weight, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position & last rep full foot
3[3+1]@+5kg today best jerk, pal 2min

EMOM 12 min

1) behind the neck pull up
2) ssmall circles
3) attempts to do butter fly pull up

Wide grip Bench press 8-8-6-6 reps

1-2 rounds:

8min ON /2min Off
1) bike
2) row
3) echo
4) ski

Target HR zone - PK 1-2

For time:
1,6 km run
4 rope climbs
21 DB shoulder to overheads 45/30 lb
1,2 km hill trail run
3 rope climbs
15 DB shoulder to overheads 45/30 lb
800 m run
2 rope climbs
9 DB shoulder to overheads 45/30 lb

80 - 100 minutes @ HR ZOne 1-2

12 minutes any machine
15 GHDSU, Shoulders on Hip Line
10 GHD Hip Extension

RestDay!

WARM UP + TECHNIQUE 10-15min

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SNATCH BALANCE + OHS
4[1+1]@light weight, pal 2min

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SNATCH HIGH PULL + SNATCH below knee *high pull full foot
6[1+1]@up to moderate weight, pal 2min

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TALL CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@barbell, pal 1min

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CLEAN below knee + FRONT SQUAT + SPLIT JERK
4[1+2+1]@up to light weight, pal 2min

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3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min

500m ski/bike/row
3x
5 wall balls
3 HSPU
3 straight leg box jump

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• spend some time to warm up to work weight.
• use 2 barbells For time of 21-15-9 Power Clean 80/60 Thruster 42.5/30

Complete as many rounds as possible in 10 minutes of

• 10 ring dips
• 10 box jumps
• 10 toes-to-bars

♀ 24-in box ♂ 30-in box