3 Rounds

YGIG / Heavy Quality

12 Step Back Lunge (F. Rack)

10+10 One Leg Deadlift (Bar)

(add weight to previous week)

For 10min

hang clean singles

Build up to heavy set in 20 min

2 Power Snatch
1 Snatch Balance

For time:

• 50 air squats
• 75 KB swings (24/16 kg)
• 50 push-ups

Halting snatch DL - 3x3 @ 80%

EMOM 10
1 Snatch Pull + 1 Hang Snatch High Pull + 2 Hang Power Snatch

@ 60% of 1 Rm Snatch

3 x 12/side
AHAP

4 Rounds for time:
10 Pull-Up
20 Push-Up
30 Sit-Up
1min rest

TC: 15 min!

hang squat clean wave E90s

3-2-1
3-2-1
3-2-1

5 rounds for quality:

• 7 dumbbell front squats (heavy dumbbells)
• 14 dumbbell deadlifts
• 30 DUs

12 min time cap.