5x1 Snatch @ 90%

• Every 3min

50 double-unders
10 snatches (30/50 kg)
40 double-unders
8 snatches (35/55 kg)
30 double-unders
6 snatches (40/60 kg)
20 double-unders
4 snatches (45/65 kg)
10 double-unders
2 snatches (50/70 kg)

Scaled WOD
For time:
50 single-unders
10 snatches (15/20 kg)
50 single-unders
8 snatches (15/20 kg)
50 single-unders
6 snatches (15/20 kg)
50 single-unders
4 snatches (15/20 kg)
50 single-unders
2 snatches (15/20 kg)

3 rounds for Q:
10-12 DDB/DKB seated press V.1-2
10-12 Barbell bicep curl V.1-2
10-12 DB french

Do 2x Snatch Drills before you start to snatch. You can use light loading on the second round.

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12min EMOM: 2-position Hang Snatch (above and below the knee).

Increase the weight after 3 sets. Go by feel. The same workout will follow next week.

Clean and jerk
8x2r 2 reps in the tank
Go every 60s.

EMOM x 10

5x3 hang power snatch
5x2 hang power snatch

For time:

15-12-9-6-3
hang power snatch@40/30kg
push up

Target under 4min, time cap 7min

1RM Weighted Pull or Chin up in 15 minutes
you can start doing first two sets 2-3 reps and then few singles.
Use whatever grip is better for you

4x5 V2-V1

EMOM x 10

5x3 hang power snatch
5x2 hang power snatch