Power Snatch 3
* start 50% 1RM Power Snatch

Superset
The Superset continues until you accumulate 50reps on the floor press. Aim for 8-10 reps per set.

DB Floor Press
Accumulate 50 reps. Rest 45s.
Strict Pull-up
Accumulate 15-25 reps. Rest 45s.
- sets of 3-5 should be challenging, add weight if needed

• Use last week as a guide!

In 9 minutes complete one round for time:

10 Burpee Box Jump Overs 60/50cm
40/30 Calories Row
10 Burpee Box Jump Overs 60/50cm
40/30 Calories Row
10 Burpee Box Jump Overs 60/50cm

Wod “the speedster”
Unbroken sets
10-9-8-7-6-5-4-3-2-1
Power clean 60->85% (from power clean)
Rest as needed

Wod
Unbroken sets
10-8-6-4-2
Power clean 60->85% (from power clean)
Rest as needed
12 min tc

15 min for T2B skills:

10 banded lat press downs
5 from hanging hollow hold to T2B/leg raise
3 kip swings + 3 kipping knee raises + 3 T2B/leg raises
10 archrocks with stick

Push Press + Push Jerk + Split Jerk
7-8 sets x 1 + 1 + 1

• Working on technique and building weight as you see fit.
• Rest 90s - 2:00 between sets (heavier sets rest on the longer end)
• Option: Stay light, technique focus only.

Every 3min for 15min

21 Double under
7 toes to bar
3 Squat Clean (80%)

Find heavy

10x
Go every 60-90sec (all 10 sets within 15min)
Power Snatch + Hang Squat Snatch + Overhead Squat