In 20 min fin your:

1 RM Snatch

Heavy 3-Position Power Snatch

Buy in: 2000/1700m bike erg

20 t2b
20 pistols
30 burpees over DB
60 DB snatch
30 burpees over DB
20 pistols
20 t2b

Buy out: 1000/850m Row

L1: 20-22.5 / 15kg
L2: 25/17.5 // 8/6 Bar MU

TC: 30 min

A)
Sumo Deadlift
4 x 4 @slightly heavier than last week, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
- Up to 85-90%, slightly heavier than last week

B)
DB Squat Jump + Box Jump
4 x 3. Rest 60s.
*1 squat jump + 1 box jump = 1 rep

Superset!!

4 rounds

8-12 x Single Arm Glute Bridge Dumbbell Floor Press

Rest :45
8-12 x Symmetrical Stance KB Row
Rest :45

• Controlled tempo both moves

10-8-6-4-2

30 Clusters 52,5/37,5kg (thruster with clean)
For time

Front squat 1 RM

6x 3min ON/90sec OFF
Alt. A and B

A) AMRAP of
2 Power Cleans 80/60kg (green: 2 devils press 2x22,5/15)
4 HR Pushups
6 Pistols

B) AMRAP of
12/10 Cal.
9 Box Jumps
5 Toes-to-bar

Strength (load)

Build up to a heavy set of ”power snatch + squat snatch” in 15 minutes.

Metcon (quality)

EMOM for 8 minutes of: 3 Power snatches at moderate weight (Around 65-75%)

Accessory (optional)

3-4 Rounds of:
10/10 Banded Hamstring Curls
1:00 min rest
10/10 Side plank leg lift
 
Rest as needed between rounds.