WEIGHTLIFTING
Power Snatch Doubles from the Blocks (knee level). DnG (drop and go)

Every 60-90sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Try to add 5-10% compared to last week.

Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.

• Build to a moderate weight over the course of 10 sets.
• No maxing out today.

Weightlifting - Snatch

Build up to a heavy snatch single for the day.

Accessory:

Spend 20-30 minutes stretching

5-15 Strict Pull-ups, rest as needed.

AMRAP 16:
10 Strict Toes to Bar
10 Push-ups
400 Meter Run / 1+½ Stairs / 500m Row / 500m Ski

Rx+: Round starts with 1-5 Bar Muscle-ups

1) Push Press: 5-4-3-2-1-1-1-1+. Rest 2:00
- 3-4 singles above 90% building to a new 1RM
- Option: 7 x 5 only adding weight if form permits. Rest 90s.

2) 1-Arm KB Rows: 4 x 10 ea. Rest 60s.
- Neutral grip

Back Squats
4x10x55%
10+ x 55%

For time:

50 burpees
50 box jumps
50 KB swing 24/32kg
1 K run

AMRAP 10
5 Power Clean & Jerks 80/60kg
7 Burpee over bar
9 Toes-to-bar

3x10-20 reps