Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s.

• Rx+: 70% of 1RM Snatch
• Beginner: Work with an empty barbell.

Push press

3 x 70%
3 x 80%
3+ x 90%

2000/1500m Row
200 Double Unders
10 Rounds of Chest to Bar “Cindy”

(time cap: 25min)

Overhead squat 5 x 3

4 Rounds for total time:
30 Double Unders
20 Walking Lunges (total reps)
10 Barbell Rows (60/42.5)
2 Wall Climbs
Rest 90s.

Rx+:
- Hang Power Snatch in Place of Barbell Rows 52,5/35kg
- 10/8 kHSPU per Round in place of Wall Climbs

18:00 Cap (including rest)

1) Squat Clean Thruster: Build to a heavy Single in 10:00.
- 60s-90s between sets.

Back Squat 8-7-6-5, AHAFA
Push Press 8-7-6-5, AHAFA

Alternate movements. First 8 back squat, then 8 pp...
Rest as needed, scale if needed.

Build to a quality single on the following
1 hang clean + 1 Squat clean

8 intervals of 20s Work/10s rest
1) USA Swing (24/16kg)
2) Alternating Step-ups (24/16kg, Goblet position)
3) Assault Bike / Ski Erg / Rower Cals
4) Sit-ups
5) Double Unders
6) Mountain Climbers

*Score = Total Reps
*60s of rest between moving from one exercise to the next.

Handstand/HS walk skills