Power Snatch + OHS

Every 60-90sec for 9-12 sets

1-3 RPE 3
4-6 RPE 3-4
7-9 RPE 4
9-12 RPE 4-5

Optional Accessory:

12min EMOM: Power Snatch

Add loading after 3 lifts. Go by feel.

CONDITIONING

EMOM x10

1) Airbike 8-12 cal
2) 5 Medball Clean + 5 Wallball + 5 TTB

RPE 2-3

Take this as a warm-up

STRENGTH

3-4 rounds, rest as needed

1) 5 Back Squat
2) 10 DB Bench Press
3) 10 Double KB Row

RPE 3 (8+reps in the tank)

STRENGTH

4-6 rounds: rest as needed between 1,2&3

1) 20-30sec D-Ball/Sandbag Hold + 5 High Box Jump
2) 10-30sec Ring Support + 5-10 Parallette Push-Up
3) 10-30sec Hollow Hold + 5-10 TTB

RPE 3 to 4

This is a combination of static and dynamic work. Tailor the time for static holds to fit your fitness level.

Optional Accessory

WEIGHTLIFTING

Every 45sec x10

Power Snatch + Hang Power Snatch

All sets across (same loading)

RPE 3 to 3+, keep it light and fast

Skillday

 
Work on your weaknesses for 20-30min.

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2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 10-20 Scapula Push-Up video
2) 10-20 Flutter Kicks video
3) 10m Banded Overhead Walking Lunge video
4) 3-10 Rower Pike-Up video or Rower Pike Push-Up video
5)  6+6 Single Leg Hip Thrust video

8x
Go every 90sec

Snatch Pull + Hang Snatch + Snatch Balance + Overhead Squat

50 Minutes Of :

40/32 Cal Bike Erg
2 rounds :
10m HS Walk / 3 Wall Walks
30 Double Unders / 20 CrossOvers
40/32 Cal Row
2 rounds :
2 Rope Climb
40m D-Ball / SB Carry
40/32 Cal Air Bike
2 rounds :
6-12 Toes To Bar
10 Wallball

Overhead squat 3x10